CookieLifts CoachingThe Basics Work
Progressive overload, consistency, and simple repeatable nutrition. No fad diets, no fluff.
Find Your Exact Blueprint
Three quick questions. Under a minute. No email required.
What's your primary goal?
Pick the plan that fits your goal
Every plan is built on the same philosophy: progressive overload, consistency, and food you’ll actually eat.
Basic
The training foundation
- Structured training program PDF
- PPL-style split, day-by-day sets & reps
- Progressive overload built in
- Instant delivery to your email
Full
Training + nutrition, dialed in
- Everything in Basic
- Nutrition plan PDF
- Simple, repeatable meals — no rigid meal plans
- Built to match your training goal
Premium
Coaching in your corner
- Everything in Full
- Monthly check-in with Carter
- Direct DM access for questions
- Adjustments as you progress
Real Results. No Gimmicks.
The same basics, applied week after week. Here’s what that actually looks like.
- +15 lbs muscle
- Bench +40 lbs
- -20 lbs fat
- First visible abs
- +8 lbs lean mass
- Squat +55 lbs
Training & technique breakdowns
Short clips of Carter walking through form, programming, and how the plans are built.
What people are saying
“I stopped program-hopping. Following the plan as written, my lifts went up every single week — that consistent progress kept me hooked.”
“The nutrition side finally clicked. Same simple meals on repeat, easy to track, and I still dropped fat without feeling like I was on a diet.”
“The check-ins fixed my form. Carter caught my squat depth and bar path from one video, and everything felt stronger within two sessions.”
Questions, answered
How are the plans delivered?
Instantly. As soon as your checkout goes through, the PDF(s) for your tier are sent straight to the email you used at purchase. No waiting, no account setup — open them on your phone and start your first session the same day.
What is the refund policy?
For the digital PDFs (Basic & Full Blueprint), all sales are final upon delivery due to the immediate digital nature of downloadable assets. For 1-on-1 coaching (Premium tier), there are no lock-in contracts — cancel anytime before your next billing cycle and you won't be charged again.
How do the monthly coaching check-ins work on Premium?
Once a month you send Carter a short update — training numbers, a form video or two, and how eating has gone. He reviews everything, adjusts your program where needed, and you keep DM access between check-ins for quick questions.
How soon can I expect to see results?
Most people feel stronger within 2–3 weeks and see visible change around 8–12 weeks of consistent training. The plans are built on progressive overload — the results compound the longer you stick to the basics.