Full Gym
For a commercial gym
Barbells, machines, cables and a selection of free weights. Designed to use the gym’s loading options and exercise variety.
Joan of Arc Battle Program · JOA
One progressive strength program. Three ways to train.
Three full-body strength sessions a week, with glutes as a priority. Train in a commercial gym, an equipped home gym, or with dumbbells and resistance bands. Each format is programmed for its equipment, with planned exercises, effort targets and progression.
- For women
- 3 strength sessions a week
- 3 training formats
- Ongoing programming
€25 / month or €240 / year
Both VAT included, and both the same membership, with all three formats. The year works out at €20 a month and saves you €60.
Monthly renews every month, annual every 12 months, until you cancel. 14-day full refund on your first purchase. See both memberships.
Three formats
Three ways to train. Each one is the real program.
Pick the format your equipment fully covers. You don’t need a commercial gym, and you don’t need a fully equipped home gym either.
Equipped Home Gym
For a properly equipped home gym
A loadable barbell and plates, a safe rack, a bench, dumbbells and resistance bands. Programmed on its own terms, without assuming commercial gym machines.
Dumbbells + Bands
For training at home with less kit
Sufficiently loadable dumbbells, long resistance bands, mini-bands, floor space and suitable supports. No barbell, rack or bench required; a kettlebell is optional for compatible exercises.
All three formats work towards the same cycle objectives. Each one is programmed separately, because equipment changes how you create a useful training stimulus. You get a complete program designed for your setup, not a watered-down copy of the gym workouts.
Formats aren’t interchangeable workout by workout. Train in more than one place? Choose the format for the setup you can use in most weeks. If your equipment changes later, moving to another format means checking the new setup covers it, and expecting different exercises and progression.
Why restarts keep happening
The restart usually begins in week one.
Motivation is rarely the problem. Most plans are simply not built to survive an ordinary month.
- Week 1Five workouts, a new diet, extra cardio to make up for lost time.
- Week 2Sore, busy, two sessions missed. The plan already feels behind.
- Week 4A different program from social media, because this one doesn’t seem to be working.
- Week 8Back to zero, with no record of what you lifted or what should have come next.
Every restart throws away the one thing that builds strength: the work you did last week. When workouts are random or the program keeps changing, you can’t tell whether you’re progressing, so there’s nothing to continue. If you want the plan instead of another restart, this is it.
How JOA works
You don’t need another collection of workouts. You need a route.
A route tells you three things every time you open the app.
Where you are
The current cycle, this week’s sessions, and the loads and reps you logged last time.
What you’re building
Every cycle has one job: work capacity, a strength foundation, posture and control. The sessions are written for that job.
What comes next
The next week and the next cycle are already planned, and each one starts from what the last one built.
That’s why exercises don’t change for novelty. Progress needs something stable to measure against, and a clear next step you actually take will always build more than a fresh start.
The programming logic
Every change has a reason.
How JOA decides what stays, what changes and what happens when life gets in the way. The examples come from the program’s own rules and cycles. These are diagrams, not screenshots of the app.
What stays and what changes
The movement patterns stay from cycle to cycle, so your strength keeps a job. The exercise that trains a pattern changes when a new cycle needs a new stimulus. Exercises and progression also differ between formats, because each one serves the cycle’s job with its own equipment.
Stays: the patterns
- Hip thrust
- Hinge
- Squat
- Row
- Press
- Carry
Changes: the exercise
Cycle 2: barbell hip thrustCycle 3: B-stance dumbbell hip thrust
A real example from the program: the hip thrust pattern stayed; its expression changed with the cycle’s job.
How a cycle progresses
You don’t calculate anything. The progression is written into the app week by week; you perform it and log what you did.
- Week 1Establish the working load
- Week 2Improve it
- Week 3Add load, only if the last work was clean
- Week 4Less volume and effort, finish recovered
An illustrative four-week pattern: the real progression depends on the cycle and on your format, because the available loads differ. Most working sets are hard but controlled, with about two clean reps left. The bars show the idea, not real numbers.
When a week goes wrong
Disrupted weeks are planned for, with rules instead of guilt.
- You miss a sessionMove the week forward. Don’t cram the missed work into a punishment weekend.
- Sleep or stress is poorDrop the optional Forge work first. Keep the strength sessions.
- The week is packedUse the fallback schedule: three lifts on alternate days, mobility at the weekend.
How one cycle builds the next
Each cycle starts from what the previous one created.
- Work capacity: more productive training volume
- Strength foundation: that capacity becomes load you can lift
- Posture and control: carrying the strength better
- Density: more quality work in less time
Joining now? You start with the current cycle, and the next one is already planned.
Three sessions
Three sessions are the program. Not the compromise.
Three serious sessions give you enough work to build strength and enough recovery to come back stronger for the next one. Most working sets are hard and controlled, and the volume is planned across the whole week.
More sessions only help if you can repeat them. Five workouts you drop in week two build less than three you’re still doing six months later.
Around the three sessions: a mobility day that belongs to the program, and optional Forge circuits you add when the strength work and your recovery are going well.
Your membership
What you get
- Three progressive strength sessions a weekPlanned sets, reps, effort and rest, with the weekly progression written in.
- The training format that fits your equipmentFull Gym, Equipped Home Gym or Dumbbells + Bands, each programmed separately towards the same cycle objectives.
- Glute-focused strength trainingGlutes as a priority inside full-body strength: hip thrusts, hinges, squats, rows, presses and carries.
- Mobility built into the weekA mobility day that belongs to the program, plus optional Forge circuits for when training and recovery are going well.
- Practical nutrition guidanceGuidance for cutting, maintaining or building, with high-protein recipe ideas.
- Everything in the appExercise instructions and videos, alternatives for common equipment situations, workout logging and progress tracking.
- Ongoing cyclesWhen a cycle ends, the next planned one begins. There’s no finish line.
- Education and shared accountabilityLearn why the program does what it does, alongside the other women training on JOA.
JOA is a shared program. Individual programming, one-to-one coaching and individual nutrition plans belong to the Custom Program.
What happens when you join today
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Join JOA
€25 a month, or €240 a year and save €60. VAT included; both renew until you cancel.
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Match your format to your equipment
Full Gym, Equipped Home Gym or Dumbbells + Bands: the one your setup fully covers.
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Open the current cycle
Your sessions are in the app: exercises, videos, sets, reps, effort and rest.
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Train and log
Do your three sessions and record load and reps. Memory is not a training log.
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Keep going
When the cycle ends, the next planned one begins.
JOA is ongoing. There are no cohorts and no start dates: you begin with the current cycle, whenever you join.
JOA is for you if…
- You want a coach-designed strength program and you’re happy to follow it.
- You can realistically protect three sessions most weeks.
- Your equipment covers one of the three formats: a commercial gym; a loadable barbell, safe rack and bench at home; or loadable dumbbells with long and mini bands.
- You want to get stronger, improve your body composition and build your glutes, and keep going.
You need the Custom Program instead if…
- Your training history, schedule, equipment or circumstances need a program built around you.
- Your equipment doesn’t fully cover any of the three formats.
- One or two sessions a week is your realistic maximum.
- You want individual exercise selection, personal adjustments or closer support.
See the Custom Program, written individually for women and men, from €99/month.
What clients say about Simone’s coaching and programming
From public reviews of Simone Puddu Personal Training. They describe Simone’s coaching and programming in general, not JOA specifically.
…plan evolves in time as your skills improve and strength grows.
…knows exactly how to make each session comfortable yet effective — even if you’re coming back after a long break.
I started with very little strength and confidence, but through his guidance and support have become stronger, fitter and more confident in myself.
Join JOA
One program, two ways to pay. Both give you exactly the same JOA membership.
- Three progressive strength sessions a week
- Full Gym, Equipped Home Gym or Dumbbells + Bands, at no extra cost
- Planned progression, cycle after cycle
- Mobility, Forge circuits and nutrition guidance
- Everything in the app, with logging and progress tracking
Monthly membership
€25per month, VAT included
Billed every month.
Join monthlyRenews every month until you cancel.
Annual membership
€240per year, VAT included
Save €60 a year
Paid once a year. That’s €20 a month instead of €25 — 20% less than paying monthly, for the same program.
Join for a yearRenews every 12 months until you cancel.
You can cancel future renewals yourself from your account in a web browser on a computer, and you keep access until the end of the period you’ve paid for. 14-day full refund on your first purchase. Terms.
Questions
Can I train at home?
Yes, in two ways. Equipped Home Gym is for a home setup with a loadable barbell and plates, a safe rack, a bench, dumbbells and resistance bands. Dumbbells + Bands is for training with sufficiently loadable dumbbells, long and mini resistance bands, floor space and suitable supports, with no barbell, rack or bench needed. Each is programmed for its own equipment, not copied from the gym workouts.
What if I use a full gym?
Choose Full Gym. It’s programmed to use what a commercial gym gives you: barbells, machines, cables and free weights.
Which format should I choose?
The one your equipment fully covers. If you train in more than one place, choose the setup you can use in most weeks. The formats aren’t interchangeable workout by workout, so switching later means checking your new equipment covers the other format and expecting different exercises and progression.
Are the three formats the same workouts?
No. All three work towards the same cycle objectives, but each is designed separately for its equipment, so the exercises, loading and progression differ. None of them is a reduced copy of another.
Does the format change the price?
No. There’s one JOA membership, €25 a month or €240 a year, and it includes whichever format fits your equipment.
How many days a week?
Three strength sessions are the core. Around them there’s a mobility day and optional Forge circuits, which you add when training and recovery are going well. If a week gets disrupted, you move it forward instead of cramming.
Is this personalized coaching?
No. JOA is a shared program: everyone in a format follows the same cycle, with exercise alternatives written in for common equipment situations. If you need the program built around you, that’s the Custom Program.
Can I join at any time?
Yes. JOA is ongoing, with no cohorts and no start dates. You begin with the current cycle.
What happens after the current cycle?
The next one begins. Each cycle has its own job and builds on the one before, so you keep moving forward instead of starting again.
Is nutrition included?
Practical nutrition guidance is included, for cutting, maintaining or building, with high-protein recipe ideas. It’s the same guidance for everyone on JOA; individual nutrition plans aren’t part of the program.
What if I need an individually designed program?
Then JOA isn’t the right product, and it’s better to know that now. The Custom Program is written around your training history, schedule, equipment and goals.
How do I cancel?
Both memberships renew until you cancel: the monthly one every month, the annual one every 12 months. You can cancel future renewals yourself from your account in a web browser on a computer (the phone app doesn’t have this option), and you keep access until the end of the period you’ve paid for — the end of the month on monthly, the end of the 12 months on annual. Your first purchase comes with a 14-day full refund. The details are in the Terms.
Not ready to join yet?
Start with the free JOA Training Reset: seven decisions to make before your first workout, from choosing your route to setting a backup rule for the weeks that go wrong.