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WORKOUT PROGRAMS

Manu & I combined have over 20 years of experience in fitness as coaches and fitness professionals. With all that experience we have personally designed 16 different 6 to 12 week workout programs including over 120 exercises (incl. video instructions) and more than 40 amazing workouts! Of course the guy will mainly train with Manu to build up the biceps you always wanted or build a six pack like Manu's and completely transform your body!!! I will work with you ladies to make sure you loose those pounds that always bothered you, get that flat belly you are looking for and shape that booty!!!
No gym? No problem! We of course have both gym and home workout programs!

Mr Shredds Transformation

12 Week
3-4 Trainings per Week
Complete Transformation Program
Manuel Teufel’s aka “Mr Shredd” created this 12-week transformation for beginners and advanced athletes. The goal of this transformation is to build up a lot of muscles while reducing body fat significantly. If you are not used to hit the weight we recommend you to do the Beginner Home Transformation or Fitness Beginner Program first.

When you start this transformation make sure to set you nutrition to gain weight. Additionally you can add a protein shake or BCAAs as explained in the supplement video. After 6 weeks of building up muscles we will start the fat reduction phase! You need to make sure to set your nutrition “lose weight” if you are over weight and if you are at a good weight already to “keep weight” in the settings. Set a reminder in your phone now so that you don’t forget to change it in time!

The workouts in this program will be divided in three phases. In the first 4 weeks we will focus on full body training. After that you will do a 3 day split and in the end we will do an intense two day split. By constantly changing up your workouts your muscles will always get new stimuli and continue to grow rather than stagnate.

The focus of this program is muscle growth with hypertrophy! In order to get the best possible growth Manu personally optimized the reps, sets, order and breaks of all exercises.

By closely sticking to your nutrition and your workouts you will have amazing results and really transform your body! Make sure to take a before and after picture!

Get Fitter at Home

6 Weeks
2 Trainings per Week
No Gym needed
Get Fitter at Home is a 6-week-home workout program for beginners. If you are just starting to do fitness or the last time you worked out was quite a while ago this is the perfect program for you.

You will start with 2 home workouts per week. This way you will get your body used to working out without being over exhausted. You muscles and joints will get used to the workouts, which reduces the risk of injury and gets you ready for one of the more challenging programs.

For the best results try to stick to your nutrition as much as possible. All you need for this program is a resistance band and low weights. (Tip: For the weights you can also use plastic bottles filled with water or sand.)

Manus Gym Beginner Program

8 Week
3 Trainings per Week
Beginner Program Focus: First Muscle Growth
In this program Manu created a 8 week beginner program to get you started in the fitness world. If you are just starting to work out or haven’t been to the gym a while this program is perfect for you!

In 8 weeks you will get your muscles and your metabolism prepared for strong muscle growth. The goal of this program is to get you muscles, your joints and yearns used to weights. Also you will learn all the required techniques to do all exercises correctly and prevent injuries.

After doing the Fitness Beginner Program you will be ready to go for one of the challenging transformations for workout programs to really get your muscle growth in.

3 Days Booty Bootcamp

6 Weeks
3 Trainings per Week
No Gym needed
In this program we will focus on you booty! Mirjam created this 6-week program to get your booty in shape in no time. It can be done by beginners and advanced athletes.

The workouts are designed to be tough with short breaks to get your heart rate up and get that sweat going. Of course we will focus on your booty and legs but also do some shoulder, arm and back exercises to tone your overall body.

For this program you wont need a gym membership since you will be able to do all exercises at home or outdoors. All you will need is a few weights and a resistance band (Tip: For the weights you can also use plastic bottles filled with water or sand.)

If 3 workouts per week is all standing in the way of your dream booty what are you still waiting for?!!!

Mr. Shredds Hardcore 6-Pack Program

10 Week
4 Trainings per week
Program for Professional Athletes
In this program Manuel Teufel aka Mr. Shredd will share his very own six-pack secret with you! This program is extremely challenging but will also yield extreme results!

In the beginning you will focus on training your abs hard! You will do challenging exercises like “Dragon Flags” or Manu’s “Zeiger”(Windshield Wipers).

For a six-pack the nutrition is extremely important. To get out your abs you will have to reduce your body fat significantly. Therefore set your nutrition to loose weight and stick to your nutrition strictly. Whenever you are thinking about cheating on your nutrition just ask yourself what would Manu do?!!

Gym Queen Transformation

8 Weeks
3-4 Trainings per Week
Transformation Program for advanced female Athletes
Mirjam’s Gym Queen Transformation is an 8-week transformation program for advanced athletes. This program is the right program if you have completed the Gym Girl Kick Starter or you already have experience with weights in the gym.

In this program the intensity of the workouts will increase by the week. We will start by doing may repetitions with lower weight and work up to fewer repetitions with high weights.

Also the intensity and workout style will adjust according to the area of your body we are focusing on. To do so the muscles which are supposed to grow we will train with high weights and few reps and the muscles we which are supposed to look fit and toned will be worked on with high reps and little weight. This way we can make sure that you booty grows while your arms and lets look fit and toned.

For this program you will need discipline! Make sure to select the weights so that you are really at the edge of exhaustion and stick to your nutrition. This way the results will be amazing. Not to forget are the before and after pictures!

Manus Gym Advanced Program

6 Weeks
3 Trainings per Week
Hypertrophy Muscle Growth
The Fitness Muscle Growth Program by Manu is a 6 week program doing a 3 day split. If you have done the Manu’s Fitness Beginner Program or have a bit of experience in the gym this program is the one for you.

The focus of this program is muscle growth with hypertrophy! In order to get the best possible growth Manu personally optimized the reps, sets, order and breaks of all exercises.

With only three workouts per week you will feel stronger and see a significant increase in muscle growth.

Last Minute Bikini Body

5 Weeks
4 Workouts per Week
Intense Workouts!
No Gym needed
You only have few weeks left to get in shape for your next vacation or the summer? Then this program is the perfect choice! In this program Miri will let you in on her secret to getting a Last Minute Bikini Body. All it takes is 5 weeks of your time, a few weights and a resistance band. (Tip: For the weights you can also use plastic bottles filled with water or sand.)

This program is the advanced version of the Bikini Body Basics program. Its workouts focus on the most important areas of your body for an amazing silhouette and bikini body. Therefore we will work on a toned and feminine upper body shape, a flat stomach, toned legs and a nice booty.

You will have 4 highly effective HIIT (High Intensity Interval Training) workouts per week. As HIIT workouts create an after burn effect you will burn calories even up to 48 hours after the workout. This increases you kcal burn rate and burns your fat super quick!

To get your bikini body ready in time you should stick to your nutrition! Nutrition will be 60 to 75% responsible for your results. So your diet is equally or even more important than the workouts themselves.

Teufels Powerlift Program

11 Week
3 Trainings per Week
Focus: Strength Building!
Manus Powerlift Program is equally brilliant and effective: One workout, 5 exercises, 3 times per week. All workouts will consist of complex exercises. This means that you will work on various muscles groups at the same time. In contrast to isolated training focusing only one muscle you will focus on a primary muscle while training a secondary at the same time. On top of that a lot of small muscles will have to stabilize your body.

You will do only 4 to 6 reps per set and have a long break afterwards. Since you will be working with heavy weights make sure to do the exercises controlled and clean! Technique is key! You will quickly increase your weights and training very hard. Therefore you should not add additional workouts to your training schedule. Only this way your body has enough time to regenerate sufficiently.

In this program you will quickly feel a significant increase in strength. Your lower body, you core and back will become extremely strong.

Bikini Body Basics

6 Weeks
3 Trainings per Week
No Gym needed
Bikini Body Basics is a 6-week-home workout program for beginners. For this program Miri created 5 amazing workouts specially designed for beginners to do at home.

With this program every day you will focus on a different area of you body. Thus you will train your booty, legs, stomach, upper body and additionally do fat burning exercises. All workouts are highly effective HIIT (High Intensity Interval Training) workouts with relatively short breaks. All workouts were specifically designed train all the required muscles to create a beautiful bikini body. Of course we will also burn quite a bit of fat in this program!

This program is the perfect kick start to stimulate your fat burn, muscle growth and metabolism.

For the best results try to stick to your nutrition as much as possible. All you need for this program is a resistance band and low weights. (Tip: For the weights you can also use plastic bottles filled with water or sand.)

Manus 2-Split

8 Week
4 Trainings per Week
Hypertrophy Focus: Muscle Growth!
The 2-Day Split by Manu is a challenging workout program even though how it works is fairly simple. You will have two different workouts, which you will do 4 times per week in total. One of the workouts will focus on pull and the other one on pull exercises. The workouts however are challenging and are create for advanced athletes. Also if you have complete the Fitness Muscle Growth Program this program will suit you well.

Your workouts will consist of complex exercises. This means that you will work on various muscles groups at the same time. In contrast to isolated training focusing only one muscle you will focus on a primary muscle while training a secondary at the same time. On top of that a lot of small muscles will have to stabilize your body. As push and pull muscles are antagonistic you can even work out several days in a row.

The focus of this program is muscle growth with hypertrophy! In order to get the best possible growth Manu personally optimized the reps, sets, order and breaks of all exercises.

If you stick to this program you will have great results. Especially if you are already working out this program will stimulate you muscles in a different way. Of course, stick to your nutrition and make sure that you increase the weights whenever you are able to complete the last reps in the last set of an exercises.

Prom Queen Transformation

10 Week
3-4 Trainings per Day
Complete Transformation Program
No Gym needed
Mirjam’s Prom Queen Transformation is a intense home transformation program for girls that are already fit. In this program you will work out with Miri for 10 weeks to achieve the best fitness level you have ever been on.

In the first two weeks the workouts will start with moderate intensity to get your body used to what’s coming. In the following three weeks you will have an advanced 2 day split followed by 5 weeks for highly intense workouts to tone your arms and legs and get your booty to grow. Of course, you will also reduce your body fat significantly.

This program equally works for building up muscles as to burn a lot of fat. Therefor make sure to go to the settings and adjust your nutrition goal to either lose or gain weight. The nutrition will then set the tone for your program.

If you do this transformation make sure to take a before and after picture. Of course once you have finished this program you will be ready to start an advanced transformation program to get even more results!

For this program you wont need a gym membership since you will be able to do all exercises at home or outdoors. All you will need is a few weights and a resistance band (Tip: For the weights you can also use plastic bottles filled with water or sand.)

Manus Beginner Home Transformation

10 Weeks
3-4 Trainings per Week
No Gym needed
“In the beginning you don’t need to be strong, but to become strong you have to begin!“ As you Manu started his fitness journey at home doing home workouts. Long before he started working out in the gym he trained with sand filled water bottles and his own body weight to become strong.

If you are a beginner, just beginning to workout and not registered at a gym yet this 10-week beginner transformation will be perfect to you.

With this program you will get your body used to working out and yield surprisingly quick and good results! In this program you will build the foundation you will build your dream body on. Of course, it will also get you prepared for all the other programs in this app.

To yield the best results make sure to stick to your meal plan! All you need are a few weights and your body. (Tip: For the weights you can also use plastic bottles filled with water or sand.)

Get Fitter Transformation

11 Weeks
2-3 Trainings per Week
Beginner Transformation
No Gym needed
The Get Fitter Transformation by Miri is an 11-week program transforming you from a couch potato to become a real Fit-Girl! In this program you will work hard but also have amazing results!

The Get Fitter Transformation is a progressive program, which will increase in intensity throughout the weeks.

This program equally works for building up muscles as to burn a lot of fat. Therefor make sure to go to the settings and adjust your nutrition goal to either lose or gain weight. The nutrition will then set the tone for your program.

If you do this transformation make sure to take a before and after picture. Of course once you have finished this program you will be ready to start an advanced transformation program to get even more results!

For this program you wont need a gym membership since you will be able to do all exercises at home or outdoors. All you will need is a few weights and a resistance band (Tip: For the weights you can also use plastic bottles filled with water or sand.)

As always make sure to be disciplined with your nutrition!

Gym Girl Kickstarter

8 Week
3 Trainings per Week
Beginner Gym Program for Women
The Gym Girl Kicks Starter is a 8 week program for women who just started working out in the gym and would like Miri to take them by then hand for a while. It is ideal for beginners to learn the basics of weighted workouts for girls and how for form an amazing female body.

In the first two weeks you will do full body workouts. This is important so that your body gets used to the weights. This is especially important for your joints and muscles since they still have to build up muscle memory.

After that you will start to build up beautiful female muscles. We will focus on your booty, legs shoulders, and arms to create a fit toned body shape. Don’t be worried that you will look like a bodybuilder afterwards. Miri designed this program so that you will look well trained but still have a great female body shape.

As with every program make sure to stick to your nutrition.

NUTRITION COACH

In fitness 70% of your success is achieved in the kitchen. In order to completely transform your body it is extremely important to get your calorie management and macro nutrients on point. In order to make nutrition easier than ever our app creates a 100% individualised meal plan to meet your personal requirements and goals. All it takes are three simple steps.

1. Set your personal info and fitness goals

Personalise your meal plan by filling out your biometrics, your activity level at work, your fitness goal and your food preferences in the free body analysis. With this info our app will later set your calculate your personal nutrition requirements and set your macro profile.

2. Plan your workouts & generate your meal plan

Since the nutrition and your workouts always need to be in sync in the App your will be able to choose your workout days. This way the nutrition will be adjusted accordingly and you will receive your very own brand new meal plan every week.

3. Fine-tune & enjoy your meal plan

Of course we wanted to make sure that you will always have great meals that suit your taste. Therefore we have included 6 alternatives for each meal you can choose from. With over 600 recipes you will never have a boring meal again. Of course, you will also have your personal sopping list to make grocery shopping easier than ever!

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MINDSET MASTERCLASSES

Only with a strong mindset you will be able to achieve and maintain your dream body. I my App I am revealing my motivation secrets, know-how and several every-day situation hacks to navigate you through all necessary steps of building your dream body.

How it works

1
Free Body Analysis & Register

Personalise your plan by providing your biometrics, your fitness goals and food preferences. Check your results and register for FitCoach!

2

Select one of our 16 Workout Programs

Download the app, log in and select one of the many workout programs. You can add or remove workouts flexibly in your program and of course do as many of them as you like!

3

Fine-tune your meal plan & Shop your groceries

Create your meal plan, use the alternative recipe function to adjust the meals to your taste and use the grocery list to buy exactly what you need!

4

Workout, Cook & Grow

If you do the workouts and stick to your nutrition we will guarantee your success! Also keep at it. Once you have done it for a while it will become a habit you will never want to miss again!

Free Body Analysis & Register

Personalise your plan by providing your biometrics, your fitness goals and food preferences. Check your results and register for Fit Coach!

Select one of our 16 Workout Programs

Download the app, log in and select one of the many workout programs. You can add or remove workouts flexibly in your program and of course do as many of them as you like!

Fine-tune your meal plan & Shop your groceries

Create your meal plan, use the alternative recipe function to adjust the meals to your taste and use the grocery list to buy exactly what you need!

Workout, Cook & Grow

If you do the workouts and stick to your nutrition we will guarantee your success! Also keep at it. Once you have done it for a while it will become a habit you will never want to miss again!

Get the app now

We will be there every step of the way to transform your body and become the new you!

Hi Guys,
As many might know I started working out about 10 years ago by using sand filled water bottles as dumbbells in my living room. Ever since a lot has changed. With a lot of discipline I have transformed myself to become an IFBB professional bodybuilder. Working out for me is not just looking good but furthermore gives me a kick the energy succeed in all areas of my life. I want to motivate you to go through the same journey and transform your body and your mind!
Best,
Manu

Hey Ladies,
Like Manu when I first started working out 10 yeas ago I was doing all my workouts at home. I used those old school workout DVDs which came with magazines. After a while is started to love working out so much that I decided to work as a trainer in my local gym while studying fitness economy as a bachelors and preservation and health management as a master degree. I love to inspire people to start becoming fit and healthy and changing there life through my social media. I am looking forward to also working with you to achieve your goals inside and outside the gym!
❤️Love,
Miri

FitCoach
The ultimate fitness-coach - in your pocket!
  • Over 120 exercises built into more than 40 workouts and 16 progressive workout programs!
  • Workout programs for beginners and experienced athletes, for ambitious goals & busy time schedules!
  • Reach your goal! Burn fat, gain muscle mass, build strength, peak performance, get six pack!
  • Your 100% individual meal plan meeting your personal macro and micro nutrients! No more calorie counting!
  • Over 600 delicious & diverse recipes prepared in under 25 minutes!
  • Diet preferences like vegetarian, vegan, etc. available!
  • Each meal comes with 6 alternative recipes plus a restaurant guideline to substitute the meal
  • You personal grocery shopping list to make grocery shopping easier than ever!
  • All workouts & nutrition will all be perfectly aligned for you to maintain long-term success!

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