Frequently asked questions

A personalized training program designed by Rayan Tichane, strength & conditioning coach. It is updated every month based on your check-in and your videos.

• A program tailored to your goal, level, equipment and availability.
• A full program update every month.
• One video analysis per month: up to 3 videos, one exercise per video.
• An online monthly check-in (about 2 minutes).
• A demo video for every exercise.

Anyone over 18 who wants to progress with a serious program without needing weekly contact with their coach: motivated beginners and experienced lifters alike.

Monthly coaching updates your program once a month, with a monthly video analysis, and questions go through this FAQ and your check-in. Full coaching updates every week, with weekly video analysis and direct messaging with Rayan.

€89 per month at the launch price, reserved for the first 100 spots. This price is kept for as long as your subscription stays active. The standard price will then be €109 per month.

Yes, 3 months minimum. That’s the time needed to get real results with a progressive program.

By card, with an automatic monthly payment on the anniversary date of your sign-up. You don’t pay the 3 months up front.

Your subscription continues automatically month to month, with no commitment. You can cancel at any time, without giving a reason, before your next payment.

From the subscription management link you received by email, or by email. Cancellation takes effect at the end of the month already paid: you keep your program until then.

After the 14-day period (see Guarantees), the remaining payments of the 3 months are still due. In case of injury or medical reasons, your subscription can be paused.

You’ll receive an email with a link to update your card. Program updates are suspended until the payment goes through.

If monthly coaching isn’t right for you, request a refund by email within 14 days of your first payment. You get a full refund and your 3-month commitment is cancelled. No questions asked.

If, after 3 months, you haven’t progressed toward the goal set at the start, your 4th month is free. Conditions:

• at least 90% of planned sessions completed;
• your 3 monthly check-ins sent;
• your videos sent every month.

Your subscription can be paused for up to 2 months with a medical certificate. Payments are suspended and your commitment resumes where it left off.

By email at service@hajime-trainer.com, with the name and email address used at sign-up. Reply within 72 business hours.

On the Monthly coaching page, by paying your first month by card. You’ll be taken straight to your starting questionnaire.

Your goal, level, injury history, equipment, available days and your reference lifts if you know them. It takes about 10 minutes.

Within 72 business hours after you send your completed questionnaire. The delay starts when we receive the questionnaire, not at payment.

No. Your first month includes simple tests to estimate them. In the following months, your loads are calculated from those results.

Check your spam and Promotions folders. If you still can’t find it after 24 hours, write to service@hajime-trainer.com with the email address used for payment.

Each line is an exercise: sets × reps, load, rest time and instructions. The first tab of the file explains each column.

The load is calculated automatically from your maxes. If it feels too heavy or too light in a session, adjust by 2.5 to 5 kg and note it. We’ll correct it at the next check-in.

• RPE: how hard the set felt, from 1 (very easy) to 10 (maximal effort).
• RIR: how many more reps you could have done. RIR 2 = you stop with 2 reps left in the tank.

Every exercise has a demo video, accessible from the link in your program.

Replace it with the alternative listed in your program. If there isn’t one, mention your equipment in your monthly check-in: the next program will take it into account.

Don’t make it up by doubling a day. Just continue with the next session. If you miss more than a week, repeat the last full week before moving on.

You can move a session within the week, keeping at least 1 rest day between two sessions that train the same muscles. Don’t change the order of exercises within a session.

Stop that exercise and mention it in your check-in. If the pain is sharp or persists, see a doctor before resuming. Coaching does not replace medical advice.

No, monthly coaching covers training only. The Training + Nutrition Coaching program includes a meal plan.

You’ll get an email reminder 3 days before the end of your program month. The check-in takes about 2 minutes online.

Number of sessions completed, your average perceived effort, new loads or test results, any pain, and any change in goal, schedule or equipment.

Within 72 business hours after we receive your check-in, along with feedback on your videos.

Your program can’t be updated without a check-in. Send it as soon as possible: the 72-hour delay starts when we receive it. Meanwhile, repeat the last week of your program.

Mention it in your check-in. Your new goal will be taken into account at the next update, not mid-month.

No, except in case of injury. Monthly coaching is designed for monthly adjustments. If you need more frequent changes, full coaching is made for that.

Up to 3 videos per month, one exercise per video. Prioritize the main lifts of your program or the ones you’re unsure about.

Together with your monthly check-in. Feedback comes with your program update.

1. Place your phone at hip height, 2 to 3 meters away.
2. Film from the side, or at a 3/4 angle for squats and deadlifts.
3. Your whole body and the bar must stay in frame from start to finish.
4. Film a full working set, not your warm-up.
5. Name the file with the exercise, load and number of reps.

Upload them to your personal shared folder, linked in your welcome email.

No, videos beyond 3 are not analyzed. For weekly analysis, switch to full coaching.

Write it in your monthly check-in: it will be answered with your update. For payment, access or refund issues, write to service@hajime-trainer.com. Reply within 72 business hours.

No, monthly coaching doesn’t include messaging. That’s what makes this price possible. Messages sent on social media are not handled as part of monthly coaching.

• A meal plan.
• Program changes mid-month, except for injury.
• Messaging with the coach.
• More than 3 video analyses per month.