Quarterly Membership

Includes:

General Plan:

• Lifetime premium access to the 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, and performance tracking.

• One-on-one coaching.

• Continuous plan adjustments and modifications based on your progress.

• Backup PDF + introductory video for both mobile and desktop.

• Fixed quarterly subscription. You can cancel anytime.

Nutrition Plan:

• Complete recipe book with multiple meal options.

• Portion sizes and meal timing adapted to your lifestyle and schedule.

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

• Educational videos teaching you how to calculate:

  • Calories, basal metabolic rate, 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.

• Individually calculated weekly training volume based on your goals and muscle priorities.

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

Details:

This option is the most comprehensive and personalized program available. You’ll receive premium access to the app and a shared Google Sheets file containing a nutrition and training plan fully customized to your goals and individual needs. We’ll work together through chat and email 24/7, performing weekly check-ins based on your progress photos, body weight changes, and training performance. Your diet and workouts will be continuously adjusted so you can follow them flexibly while receiving ongoing support from me. You’ll also receive a detailed PDF containing a backup version of your program along with an introductory video explaining everything you need to know about using all the tools on both mobile and desktop, plus access to exclusive community groups.

Within the nutrition plan, you’ll receive a complete recipe book with multiple options for every meal. Portion sizes will be adapted to your specific needs and schedule, with step-by-step instructions, ingredients, and videos for every recipe. You’ll also gain access to educational videos that teach you how to calculate your calorie requirements using concepts such as basal metabolic rate, somatotype, NEAT, thermogenesis, activity factor, and calorie adjustments based on your goal. In addition, you’ll learn about hydration, daily macronutrient and micronutrient requirements, and receive recommendations for situations where you’re unable to eat your planned number of meals or during special occasions, allowing you to stay on track without compromising your progress.

Within the training plan, you’ll have access to a spreadsheet containing your workout schedule and exercise order, with instructional videos for every exercise. Each workout includes mobility work, warm-up, ramp-up sets, working sets, and stretching. You’ll be able to log the weights used for every exercise each week, 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 based on your specific context and muscle group priorities. Together, we’ll build a long-term macrocycle to define your overall objective, mesocycles including planned deloads, and weekly microcycles where exercises, order, and intensity will be adjusted according to your performance and results throughout the process. Every exercise includes instructional videos, as do all technical concepts, so you’ll learn everything you need to know about building and understanding a training program.

Payment is made at the beginning through a quarterly subscription, which is automatically charged every three months using your preferred payment method (Mercado Pago, debit card, credit card, or international payments through PayPal). You may cancel at any time if you decide not to continue with the program, preventing future charges after your current three-month period ends. If you experience any billing issues or incorrect charges, please email contacto@dberlift.com with screenshots and payment receipts.

If you’re looking for more information about the program, please contact +5491150526178 or contacto@dberlift.com.