Plans.

Fuel. Train. Grow.

OLLI is here to help! No gimmicks, just FREE advice to help you on your journey.

Get free downloadable meal and workout plans designed to help you build strength, gain muscle, and feel great.
Prepared salads with vegetables and rice in meal prep containers on a wooden surface.

7-Day Diet Meal Prep

  • Plan your week with simple, clean meals.
  • Perfect for staying lean and consistent.
  • Downloadable PDF for easy reference.
Download FREE Plan
Man eating a salad in a gym setting

7-Day Bulking Meal Plan

  • Optimised for muscle gain and energy.
  • Easy-to-follow meals with macro breakdowns.
  • Stay on track without stress.
Download FREE Plan
Man exercising on a leg press machine in a gym

Strength Training Programme

  • 4-week progressive plan for building strength and muscle.
  • Detailed exercise descriptions.
  • Includes sets, reps, and rest guidance.
Download FREE Plan

Usage Calculators

Discover how much protein and creatine you need daily, based on your body weight.

Protein Calculator Creatine Calculator