Annual Membership

Includes:

General Plan:

• Lifetime access to the premium app and a shared Google Sheets file containing your fully personalized plan.

• 24/7 support via WhatsApp, email, and access to community groups.

• Weekly check-ins with progress photos, body weight tracking, and performance monitoring.

• One-on-one coaching.

• Continuous adjustments and modifications to your plan based on your results.

• Backup PDF + introductory video for both mobile devices and computers.

• Fixed annual subscription, cancel anytime.

Nutrition Plan:

• Complete recipe book with multiple meal options.

• Portion sizes and meal timing adapted to your lifestyle.

• Step-by-step recipes with ingredients and instructional videos.

• Educational videos to help you calculate:

  • Calories, Basal Metabolic Rate (BMR), somatotype, NEAT, thermogenesis, activity factor, and calorie targets.

  • Hydration, macronutrients, and micronutrients.

• Special recommendations for exceptions and days with fewer meals without affecting your progress.

Training Plan:

• Training spreadsheet with workout days and exercise order.

• Instructional videos for every exercise.

• Detailed structure including mobility, warm-up, ramp-up sets, working sets, and stretching.

• Weekly tracking of weights, repetitions, notes, rest periods, and technical variables:

  • RIR, RPE, TUT, and advanced training techniques.

• Individualized weekly training volume based on your goals, context, and muscle priorities.

• Structured planning including a macrocycle (overall goal), mesocycles (with deload weeks), and weekly microcycles with progressive adjustments.

Description:

This is the most comprehensive and personalized option available. You’ll receive access to the premium app along with a shared Google Sheets file containing a nutrition and training plan specifically designed around your individual goals, needs, and lifestyle. We’ll work together through 24/7 chat support and email, performing weekly check-ins based on your progress photos, body weight changes, and training performance. Your nutrition and training plans will be continuously adjusted to keep them flexible, effective, and tailored to your progress, while providing ongoing guidance and support.

You’ll also receive a backup PDF version of your plan and an introductory video explaining everything you need to know about using the program on both mobile devices and computers. In addition, you’ll gain access to exclusive community groups.

The nutrition plan includes a complete recipe book with multiple options for every meal, adjusting portions according to your personal context and schedule. Every recipe comes with ingredients, step-by-step instructions, and video demonstrations. You’ll also have educational videos teaching you how to calculate your calorie needs using technical concepts such as Basal Metabolic Rate (BMR), somatotype, NEAT, thermogenesis, activity factor, and calorie targets. You’ll learn about hydration, daily macronutrient and micronutrient requirements, and receive recommendations for situations where you can’t follow your normal meal schedule or during special occasions, allowing you to stay on track without compromising your progress.

The training plan includes a detailed workout spreadsheet showing your weekly training schedule and exercise order, with instructional videos for every exercise. Each workout is divided into mobility, warm-up, ramp-up sets, working sets, and stretching. You’ll be able to record the weights used for each exercise, recommended and completed repetitions, sets, notes, rest periods, and technical variables such as RIR, RPE, TUT, and advanced training techniques. Your weekly training volume will be individually calculated according to your specific goals and muscle group priorities. Together, we’ll build a long-term macrocycle to define your main objective, mesocycles with planned deload weeks, and weekly microcycles where exercises, order, intensity, and progression will be adjusted based on your performance and results. Every exercise and technical concept includes video explanations so you can also develop a deeper understanding of training principles and program design.

Payment is made at the beginning through an annual subscription, which is automatically charged every 12 months using your preferred payment method (Mercado Pago, debit card, credit card, or international payments via PayPal). You may cancel your subscription at any time to prevent renewal after your current annual billing cycle. If you experience any billing or payment issues, please email contacto@dberlift.com with screenshots and payment receipts.

If you’d like more information about this plan, please contact us at +54 9 11 5052-6178 or contacto@dberlift.com.