ModerateLow costHigh impactMonths
Physique & Frame Protocol
Build a balanced, athletic frame and the posture to carry it.
Who it's for: Anyone ready to train consistently for silhouette and health.
Daily Actions
- Posture cues
- Daily steps
- Mobility for chest/hips
Weekly Actions
- 3–4 resistance sessions (shoulders, back, posterior chain prioritised)
- Progressive overload
- Conditioning
Shopping List
- Gym access or basic equipment
- A simple programme you'll follow
Milestones
- Week 4: form and habit
- Month 3: visible frame change
- Month 6+: established silhouette
Risks & Healthy Boundaries
- Learn good form and progress sensibly; train the neck only lightly and with control.
Key Terms
Beginner
Frame & Shoulder Impression
The overall structural impression of the body, dominated by shoulder-to-waist contrast.
Low costLong-term
Beginner
Posture
Spinal and head alignment that shapes silhouette, profile and perceived presence.
Low costMedium-term
Intermediate
Neck Development
Neck musculature that supports posture and frames the jaw and head.
Low costLong-term
Beginner
Training
Resistance and general training that builds frame, supports composition and improves posture.
Low costLong-term
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