01FreeFree Workout Plan
A no-BS starter split you can run this week. Zero cost, zero excuses.
- ✓ 4-week structured workout plan
- ✓ Home or gym friendly
- ✓ Beginner-friendly exercises
- ✓ Works with minimal equipment
Stop being Skinny.
I'm Balogun Awwal — I help skinny guys and hardgainers pack on real muscle with training and nutrition built around your body. No fluff, no burnout, no starting over.
57+ transformations4.9 avg rating
After
Before+9kg lean muscle· 3 months ·drag to compare
Balogun Awwal
Certified coach · 2 years
Meet your coach
The coach in your corner.
I'm Balogun Awwal. I coach everyday people — busy professionals, parents, first-timers — to lose fat, get strong and actually keep the results. No crash plans, no guilt trips. Just a plan that fits your real life, and someone who keeps you in the game when motivation runs out.
What I do
Build training and nutrition plans tailored to your body, your schedule and one clear goal — not a generic template.
How I do it
Weekly check-ins, direct WhatsApp access and constant adjustments, so you always know the next move and never stall.
Why I do it
I've watched the right system change how people live — stronger, sharper, more confident. That shift is what I get up for.
Ways to work with me
Pick your starting line.
From a free plan to full 1:1 coaching — start where you are, level up when you're ready.
01Free
02Easy to makeCustom Diet Plan
Macros and meals built around Nigerian foods, your routine, and your goal.
- ✓ Meals built around Nigerian foods
- ✓ Portions matched to your goal
- ✓ Simple meals you can actually make
- ✓ Personalized to your daily routine
03Fitness EssentialsSmart Supplement Support
Simple, practical supplement guidance to support your training, recovery, and everyday nutrition.
- ✓ Protein & muscle-building support
- ✓ Recovery and performance essentials
- ✓ Options suited to your fitness goals
- ✓ Simple guidance on what you actually need
04QualityGear & Merch
Wear the work. Training essentials built for people who actually show up.
- ✓ Quality training essentials
- ✓ Comfortable gym-ready designs
- ✓ Built for regular training
- ✓ Local pickup and delivery options
Why it works
More than a coach — a system built around you.
Hardgainers don't need another random routine off the internet. They need a plan matched to their body, their calories and their schedule — then someone keeping them accountable until the muscle actually sticks. That's the whole job.
Muscle & Hypertrophy94%
Nutrition for Gaining90%
Strength Training88%
Accountability96%
0+
Clients coached
0
Hours trained
0kg
Muscle gained
0
Personal bests
Real results
Proof, not promises.
Everyday people who put in the work — and the transformations that followed.
Before
AfterRobert H., 38
Weight Loss245lbs → 195lbs · 5 months
- → Lost 50lbs / 20% body fat
- → Blood sugar back to normal
- → First Spartan Race done
BeforeAfterLisa P., 29
Weight Loss180lbs → 145lbs · 9 months
- → Healed 2-finger diastasis
- → Ran a 5K with the stroller
- → Energy back for good
BeforeAfterMichael T., 40
Strength170lbs → 185lbs · 5 months
- → Deadlift 135 → 315lbs
- → Squat 95 → 275lbs
- → Made the rugby team
BeforeAfterPriya N., 35
Strength125lbs → 130lbs · 16 weeks
- → First 3 unassisted pull-ups
- → Waist down 3 inches
- → Wedding-ready & strong
BeforeAfterDavid M., 32
Endurance210lbs → 185lbs · 6 months
- → First marathon in 4:22
- → Resting HR 72 → 58
- → Kept the muscle
BeforeAfterSarah K., 28
Endurance155lbs → 140lbs · 12 weeks
- → 10-mile hike, no breaks
- → VO2 max up 18%
- → Body fat down 8%
BeforeAfterJames L., 45
MobilityMobility-focused · 3 months
- → Zero back pain by week 8
- → Squat depth up 50%
- → Full pancake stretch
BeforeAfterAisha B., 50
MobilityPost-surgery · 6 months
- → Regained 160° rotation
- → Swimming freestyle again
- → Sleeps pain-free
BeforeAfterRobert H., 38
Weight Loss245lbs → 195lbs · 5 months
- → Lost 50lbs / 20% body fat
- → Blood sugar back to normal
- → First Spartan Race done
BeforeAfterLisa P., 29
Weight Loss180lbs → 145lbs · 9 months
- → Healed 2-finger diastasis
- → Ran a 5K with the stroller
- → Energy back for good
BeforeAfterMichael T., 40
Strength170lbs → 185lbs · 5 months
- → Deadlift 135 → 315lbs
- → Squat 95 → 275lbs
- → Made the rugby team
BeforeAfterPriya N., 35
Strength125lbs → 130lbs · 16 weeks
- → First 3 unassisted pull-ups
- → Waist down 3 inches
- → Wedding-ready & strong
BeforeAfterDavid M., 32
Endurance210lbs → 185lbs · 6 months
- → First marathon in 4:22
- → Resting HR 72 → 58
- → Kept the muscle
BeforeAfterSarah K., 28
Endurance155lbs → 140lbs · 12 weeks
- → 10-mile hike, no breaks
- → VO2 max up 18%
- → Body fat down 8%
BeforeAfterJames L., 45
MobilityMobility-focused · 3 months
- → Zero back pain by week 8
- → Squat depth up 50%
- → Full pancake stretch
BeforeAfterAisha B., 50
MobilityPost-surgery · 6 months
- → Regained 160° rotation
- → Swimming freestyle again
- → Sleeps pain-free
What clients say
“Training alone I was consistent but saw no results, and it was discouraging. One month with Coach Awwal and I started changing — by the third month my body had transformed. Now, four months in, I am fully built up.”
Alex
Online coaching client · Cameroon
Supplements
Fuel the work.
Protein, creatine and the essentials that actually move the needle. Pay online, delivered to your door.
Shop the full store →Questions
Good to know.
No. Every plan is built around what you have — full gym, home setup, or just bodyweight and a couple of bands. You tell me your equipment on the way in.
Yes. Programming, nutrition and check-ins all run through WhatsApp and your training app, so we can work together wherever you are.
Drop your name and WhatsApp number and the plan downloads instantly — no payment, no catch. It is the same structure I start real clients on.
You get your plan to download the moment payment clears. Everything is built around Nigerian food and your specific goal and macros.
Answer a few quick questions in the coaching application. If we are a fit, I reach out on WhatsApp to talk next steps. If the timing is off, no pressure.
Digital plans are non-refundable once downloaded. For coaching, we agree on terms up front on our first call so expectations are clear.