What are NuCellf Online Coaching Blueprints?
Structured, goal-specific programs you can follow from your phone—without the guesswork. Build strength, drop weight, improve mobility/posture, boost energy, or master bodyweight training with step-by-step sessions, demos, and progress tracking.
Perfect if you’re not ready for full personalization yet. Want custom training, nutrition, and weekly 1:1 coaching? Upgrade to the NuCellf360 Wellness Blueprint when you’re ready.
HOW IT WORKS: 3 STEPS
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Take the Blueprint Quiz and select your blueprint (14 days to 6 months)
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Get instant app access with workouts, demos, and tracking
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Follow the plan and log progress—your next blueprint or upgrade is one tap away
GUARANTEE: DO-THE-WORK GUARANTEE
Do the plan for your entire blueprint and don’t see a measurable improvement in at least one agreed metric? We’ll keep coaching you at no additional cost until it improves. That’s it.
PRICING
Programs from 14 days to 6 months, starting at $97 and up to $897. Choose the blueprint that fits your goal and timeline.
TOP FEATURED
If you don’t make time for your wellness, you will be forced to make time for your illness.
The Key to Your Blueprint: NuCellf’s Coaching App
The NuCellf Coaching App is where your plan lives and progress happens. It brings your workouts, tracking, and coaching into one place so you stay consistent and win.
What you get with every blueprint:
✅ Personalized coaching and support: Form cues, quick feedback, and mid‑week adjustments when you need them.
✅ Structured workouts and nutrition: Step‑by‑step sessions with video demos, schedules, and (where included) grocery lists + recipe packs.
✅ Real‑time messaging: Ask questions and get timely answers right inside the app.
✅ Progress tracking and accountability: Log workouts, track meals, and watch your results build in real time.
Start the blueprint that fits your goal and take the next step in your transformation—right from your phone.
Pick the blueprint that fits your path.
14-Day Energy Boost Blueprint
Feel drained or stuck? This is your fast start. In 2 weeks you’ll feel stronger, more energized, and back in motion—without long workouts or extreme diets. Short sessions. Clear steps. Daily momentum.
What you get:
✅ Strength‑building workouts: Beginner‑friendly, progressive, 20–30 minutes.
✅ Energy + stamina boost: Simple movements that make you feel better fast.
✅ Daily support: In‑app coaching nudges to keep you consistent.
✅ Prep Week: Get set up with a plan, schedule, and basics dialed.
✅ 14 days of guided training: Workouts + cardio mapped to real results.
✅ Bonus Week: Keep momentum with an extra week of guidance.
✅ Nutrition made easy: Meal guide, grocery list, snack ideas.
✅ Daily reflection prompts: Build awareness and habits that stick.
This isn’t a “challenge.” It’s your launch pad to lasting change—quick wins that build confidence and consistency. Ready to feel the difference? Let’s go.
6-Month Weight Loss & Strength Building Blueprint
Commit to six months, remove the guesswork, and get strong, lean, and fit with a phased plan you can stick to. Clear structure. Short sessions. Steady progress.
Who it’s for:
✅ Busy professionals and parents who want sustainable fat loss and real strength gains without living in the gym.
What you get:
✅ Phased training plan (6 months): Foundation → Build → Intensify → Peak, with smart deloads
✅ 3–4 sessions/week (30–45 min): strength, conditioning, and metabolic finishers
✅ Conditioning that works: Zone 2 + interval work to drive fat loss and cardio fitness
✅ Smart nutrition: simple calorie/macro ranges, grocery list, 30+ recipes, monthly adjustments
✅ Lifestyle levers: sleep, steps, stress protocols to keep results compounding
✅ Accountability: launch call, monthly check‑ins, mid‑point review (Week 12), end‑of‑program upgrade consult
✅ App‑powered tracking: workout logs, progress graphs, and in‑app messaging
Bonuses:
Prep Week: set schedule, gear, and baseline metrics so you start fast
Form fundamentals: quick video guides to lock in technique and avoid stalls
Stay Strong at Home: 16-Week Resistance Band & Bodyweight Strength Blueprint
No gym? No problem. This 16‑week plan is built for busy people who want real strength, better mobility, and more energy—using only resistance bands and bodyweight. Short, efficient sessions you can actually stick to.
Who it’s for:
✅ Stay‑at‑home parents, WFH pros, and anyone who wants a no‑fuss plan that fits life.
What you get:
✅ Progressive 16‑week plan: phased training that prevents plateaus and builds week to week
✅ 3 workouts/week (15–40 min): two full‑body strength days + one conditioning day
✅ Minimal gear, maximum impact: resistance bands + your body, small space required
✅ Move better, feel stronger: mobility and core work baked into each phase
✅ Full follow‑along in the NuCellf App: video demos, timers, and structured logging
✅ Adaptable levels: simple swaps for beginners or more advanced progressions
✅ Launch call + monthly check‑ins (for 30+ day programs): stay accountable and adjust as you go
✅ End‑of‑program upgrade consult: roll into custom coaching when you’re ready
Bonus:
✅ Prep Week: get your band setup, schedule, baseline metrics, and habits dialed before Day 1
Path to Power: 90 Days of Calisthenics Challenge
Build real strength, mobility, and endurance in 90 days—no gym required. This structured plan focuses on daily execution, precise progressions, and mindful movement so you master the basics and feel the results.
Who it’s for:
✅ Beginners or returners who want a clear, follow‑along path
✅ Intermediate movers who want better form, control, and capacity
What you’ll do:
✅ Daily bodyweight training: short, focused sessions you can stick to
✅ Progressive intensity: each month increases reps, control, and complexity
✅ Mobility + recovery: built‑in work to prevent injuries and improve range
✅ Full‑body mastery: practice 12 essential movements for stability, coordination, and strength
What you get:
✅ 90‑day structured plan in the app with video demos and tracking
✅ Technique cues and form focus so you progress safely
✅ Daily prompts and accountability to keep you consistent
✅ Launch call, monthly check‑ins, and end‑of‑program upgrade consult (to move into custom coaching when you’re ready)
Master the Machines: 12-Week Gym Strength Blueprint
Build strength, confidence, and control in 12 weeks using machines. No guesswork. Just a clear plan you can follow and progress every week.
Who it’s for:
✅ New or returning lifters who want safe, efficient strength training without barbells or complex setups.
✅ Anyone who wants to walk into the gym with a plan and leave stronger in under 45 minutes.
What you get:
✅ Progressive 12‑week plan: structured phases that build week to week and prevent plateaus
✅ 3‑day split: Legs • Push • Pull (full coverage of all major muscle groups)
✅ Time‑efficient sessions: 30–45 minutes with warm‑ups, work sets, and simple progressions
✅ Step‑by‑step machine guidance: setup cues, form checkpoints, and target muscles
✅ Built‑in assessments: baseline, Week 5, and Week 12 to measure strength and control
✅ App‑powered training: video demos, logging, and progress tracking in one place
✅ Mobility and core finishers: move better, lift stronger, reduce injury risk
✅ Launch + monthly check‑ins (for 30+ day programs) and end‑of‑program upgrade consult
Bonuses
✅ Gym quick‑start guide: machine setup cheatsheets and a floor plan walk‑through
✅ Form fundamentals video pack: the top cues to lock in technique fast
Stronger, Taller, & Pain Free: Transform Your Posture in Just 30 Days
Sit all day? Tight back, stiff neck, rounded shoulders? In 30 days, realign your body, relieve tension, and stand taller—without long workouts or fancy gear. Short daily sessions. Clear plan. Visible results.
Who it’s for:
✅ Desk workers, WFH pros, and anyone with back/neck tightness, rounded shoulders, or slumped posture.
What you get:
✅ Daily posture routines (10–20 min): targeted mobility, activation, and strength to fix alignment fast.
✅ Progressive plan (4 weeks):
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Week 1 Reset (mobility + breathing)
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Week 2 Activate (scapular/core/glute work)
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Week 3 Integrate (movement patterns)
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Week 4 Lock‑In (endurance holds + “anti‑sit” microbreaks)
✅ Follow‑along guidance in the NuCellf App: video demos, timers, structured logging
✅ Mobility + strength combo: reduce stiffness, build postural muscles that hold you upright
✅ Progress tracking: weekly posture checks, ROM benchmarks, and before/after photos
✅ Sustainable habits: microbreak protocols, desk setup tips, and daily prompts
The Core Strength & Stability Blueprint: Build Core Strength That Supports Everything You Do
Build a rock‑solid core that powers everything you do. In 8 weeks, you’ll develop strength, stability, and control across your abs, obliques, lower back, and deep stabilizers—so you move better, lift stronger, and feel more supported daily.
Who it’s for:
✅ Athletes, lifters, and everyday movers who want a stronger, pain‑resistant core that improves posture, balance, and performance.
What you get:
✅ 3 targeted workouts/week (20–30 min): anti‑extension, anti‑rotation, carry/bracing, and posterior chain work
✅ Stability + posture focus: build endurance in the muscles that keep you upright
✅ Mobility + recovery: quick drills to keep your spine/hips happy and pain‑free
✅ Follow‑along in the app: video demos, timers, progress tracking, and reminders
✅ Progress checks: baseline, Week 4, and Week 8 assessments with simple tests
✅ Program structure (8 weeks)
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Weeks 1–2: Foundations — breathing, bracing, neutral spine, movement prep
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Weeks 3–4: Control — slower tempo, unilateral focus, anti‑rotation capacity
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Weeks 5–6: Load — harder variations, carries, time‑under‑tension
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Weeks 7–8: Integration — power + stability circuits that transfer to sport/life
Bonuses
✅ Prep Week: setup, baseline tests, and schedule dial‑in
✅ Form cues mini‑pack: quick videos to nail technique and avoid common mistakes
3-Month Hypertrophy & Endurance Blueprint
Build serious muscle without losing your engine. In 12 weeks, you’ll add size and strength while keeping (or improving) endurance. Clear plan. Smart progressions. Hybrid performance you can feel.
Who it’s for:
✅ Hybrid lifters, athletes, and anyone who wants muscle + stamina without living in the gym.
What you get
✅ 12‑week phased plan: Strength + hypertrophy + structured endurance (steady, tempo, intervals)
✅ 4 gym sessions/week (45–60 min): hypertrophy blocks, compound lifts, explosive accessories
✅ Daily running matrix: Zone 2 base, speed work, tempo/race‑pace days (half‑marathon capable)
✅ Progressive overload: weekly targets for sets, reps, RPE, and paces—no guesswork
✅ Recovery that works: mobility, deloads, and sleep/nutrition guidelines to keep gains coming
✅ App‑powered training: videos, logs, paces, and progress tracking in one place
✅ Check‑ins: launch, Week‑6 midpoint review, and end‑of‑program upgrade consult
Bonuses
✅ Prep Week: baseline lifts, 3k–5k time trial, paces calculator, and schedule dial‑in
✅ Fuel guide: simple macros, grocery list, and pre/post‑training templates
Warpath: The Mass Protocol
Mass isn’t given—it’s earned. This 18‑week hypertrophy blueprint uses high‑volume training, strategic recovery, and precise progression to pack on dense, functional muscle—without junk volume or guesswork. Show up, follow the plan, grow.
Who it’s for:
✅ Former athletes, serious lifters, and anyone done with average “bulk” programs who wants real size, strength, and discipline.
What you get:
✅ 18‑week phased plan: Volume blocks with built‑in deloads to keep progress compounding
✅ 4 strategic sessions/week: full‑body emphasis that hits every major muscle group with intent
✅ Progressive overload by design: sets/reps/RPE progression mapped week‑to‑week
✅ SuperGrowth recovery weeks: calculated rest to rebound harder and grow
✅ Mass nutrition guidance: simple targets, grocery list, and meal templates to fuel size
✅ Growth tracking: baseline, mid‑cycle, and final assessments for strength and measurements
✅ App‑powered training: video demos, logging, reminders, and progress graphs in one place
Bonuses:
✅ Prep Week: setup, baseline lifts/measurements, schedule dial‑in
✅ Form cues mini‑pack: top coaching cues to lock technique and avoid junk reps
What's a discovery call?
A 15-minute call to find your best path forward. We’ll chat, ask questions, and determine whether a blueprint fits your needs or if a custom plan is the way to go. No pressure—just clarity!
NuCellf360 Wellness Blueprint
Couldn't find the right blueprint? The NuCellf360 Wellness Blueprint is built exclusively for you—your goals, your lifestyle, your body. This fully customized program integrates fitness, nutrition, and holistic wellness to create a sustainable transformation, not just temporary results.
What you get:
✔️ Personalized Fitness Plan – Custom workouts with instructional videos, tracking, and progressive structure.
✔️ Tailored Nutrition Plan – Eating schedules, grocery lists, and recipes designed for your unique needs.
✔️ Holistic Wellness Integration – Breathwork, meditation, reiki, and bodywork for a full mind-body approach.
✔️ Daily Support & Accountability – 1-on-1 coaching, text check-ins, and full app access.
✔️ Exclusive NuCellf Member Access – Recipes, blogs, videos, private groups & more.
Commit to Your Best Self:
Choose from 12, 24, or 52 weeks of structured coaching, depending on your goals and commitment level.
This isn’t just another program—it’s a complete wellness experience designed for long-term success. Ready to start?