Built by Presh Apply For Your Spot
For doctors and nurses on unpredictable rotas

Lose Your First 10 to 20 lbs in 90 Days Without Fighting Your Rota. Guaranteed.

The Shift-Proof Physique is 90 days of 1-on-1 coaching. Three workouts a week, 60 minutes max, rebuilt by hand every time your rota changes.

Coached 1-on-1 by me No meal prep Results guarantee
How it works
Your rota this week Long days into nights
Shift Night Full session Shorter session 20-min recovery
3 sessions planned around your shifts.
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8 new clients a month. Every plan is built by hand.
Sound familiar?

You're brilliant at your job.
Your body hasn't caught up.

You've passed exams most people couldn't sit. You run a ward, a clinic, a night on call. Then you get home after a thirteen-hour shift and eat cereal standing up at midnight.

"I'm successful in my career. Why can't I get my body in shape?"

You solve harder problems than this every shift. That's exactly why it gets under your skin.

Plans built for a nine-to-five

The TikTok or YouTube programme says Monday is chest day and Sunday is meal prep. Your Monday might be a night shift.

Fall off. Restart. Repeat.

Miss one session, then another. Write the week off. Promise yourself you'll start again when the rota calms down.

Nights wreck you

After a run of nights you can barely stand. The plan still says leg day, so you skip it and feel guilty on top of tired.

Food on shift is chaos

Canteen, vending machine, whatever's left in the staff room. Fourteen-ingredient meal plans fall apart by lunchtime.

Advice you give, but can't take

You told a patient to look after their health this week. Probably more than once. And you know you're overdue the same advice.

New YouTube plan Rota changes Miss sessions Week written off Restart Monday
The restart
loopDay 1, again
Attempt #1

Every plan you've tried runs on this loop

The rota changes, a session goes, the week gets written off, and Monday becomes day one again. Willpower can't fix a loop. A plan that expects the rota to change can.

This is a structure problem. And structure can be fixed.

Presh in theatre scrubs
Same scrubs. Same shifts as you.
"
Every plan you tried was built for someone else's week. Yours should start with your rota.
PreshFounder, BUILTBYPRESH
6+ years of training on shift patterns
Why me

I built my physique on the same long shifts you work.

I know what a thirteen-hour day does to a training plan. I've lived it.

I've been training for over six years, and I built a lean, aesthetic physique while working long shifts. Long days, nights, the lot.

Along the way I noticed something. Standard advice assumes your week repeats, and a rota never does. So I flipped it and started building the programme backwards from the rota.

Then a colleague asked for help. Dr Terry. Same job, same shifts, same excuses we all make. In eight weeks he went from 74kg to 64kg, and his whole mentality about training changed with it.

That's when I knew it worked beyond me. It works for people on rotas. So I built it properly, for doctors and nurses who are done starting again.

What you get

The Shift-Proof System

Six parts that work together. The plan bends around your week, so you keep moving through it.

01

Rota-Sync Training Plan

  • Three sessions a week, 60 minutes max
  • You send your shifts, I build your week around them
  • Rebuilt by hand every time your rota changes

Nights, long days, a weekend on call. The plan still fits.

02

Shift-Flex Nutrition

  • Simple meals you can repeat, zero meal prep
  • Day shift and night shift templates
  • Backup options from the canteen, the vending machine and the shop on the way home

You eat well on your worst day as well as your best.

03

1-on-1 Check-ins

  • Weekly check-in in the app with voice or video feedback from me
  • Your plan adjusted based on what actually happened
  • Someone who notices when you go quiet

Accountability that holds up on low-motivation weeks.

04

Fatigue-Matched Training

  • Green, amber and red days
  • Volume drops on purpose after nights
  • Hard sessions land when you've actually recovered

Tired days are written into the plan.

05

Progress Tracking

  • Every session logged in the app
  • Progressive overload, so each week builds on the last
  • Random workouts become a real programme

You see it working, so you keep going.

06

The Bounce-Back Protocol

  • Identify what knocked you off
  • Adjust the plan around it
  • Carry on from where you are, any day of the week

Everyone slips. You'll bounce back in days, where it used to take months.

Fatigue-matched training

Your session follows your sleep

Tap a day
60minutes

Day off, slept well. The day to push.

Main lifts go up this week. This is where the progress gets made.

Shift-Flex nutrition

Meals that fit the shift

Switch shift

    Direct line to me

    No assistants. No AI. No junior coaches. You message me, I answer. Every plan, adjustment and check-in comes from me.

    Also included when you join this intake

    Night Shift Survival PlaybookSleep, food and training around a run of nights.
    Hospital Food Cheat SheetThe best picks when work food is all you've got.
    20-Minute "Still Counts" WorkoutsFor the weeks when an hour isn't happening.
    Social and Alcohol Game PlanLeaving dos and nights out without losing the week.
    0days
    To your first 10 to 20 lbs
    0/week
    Workouts, built around shifts
    0min
    Maximum per session
    1on 1
    Direct with me, every week
    Real result

    Same job. Same shifts.
    10kg down.

    Dr Terry, body weight
    74kg -10kg
    Start: 74kgWeek 8: 64kg
    W1W2W3W4W5W6W7W8

    Dr Terry

    Dr Terry was working the same hospital rota he always had. Same hours, same nights, zero extra time.

    Eight weeks later he was 10kg lighter, and the way he thinks about training changed completely. He trains around the week he actually has now.

    T
    Dr TerryDoctor, working full shifts throughout
    Why this works

    Built backwards from your rota

    Most plans ask your life to fit the programme. This one bends the programme around your life. Here's the logic, step by step.

    Your rota sets the week

    Sessions go into gaps you already have. When the training fits the week, you do the training.

    Recovery sets the load

    Green, amber and red days match effort to the sleep you actually got. You train hard when it counts.

    Food stays simple

    Repeatable meals and shift backups remove the decisions that fall apart at 2am.

    Slips are planned for

    When a week goes wrong, we adjust and carry on. Months of steady weeks are what move the scale.

    Restarting vs bouncing back

    The restart loop Bounce-Back Protocol
    PROGRESS 90 DAYS Still climbing Day 1, again

    Illustration of the pattern, not client data.

    The guarantee

    Do the work. If it doesn't work, the risk is mine.

    Here's exactly what I ask of you:

    • Log at least 80% of your planned sessions in the app
    • Send every weekly check-in
    • Send me your rota whenever it changes

    If you haven't lost at least 10 lbs, or hit the target we set together on day one, by day 90, I'll refund every penny. Or, if you'd rather, I'll keep coaching you free until you get there.

    Full terms are confirmed on your call before you start.

    Is this you?

    Who this is built for

    I take on a small number of clients because every plan is built by hand, so I'm picky about fit.

    This is for you if

    • You're a doctor or nurse working long or rotating shifts, nights included
    • You've started plans before and fallen off when the rota changed
    • You can commit to three sessions a week, even if some weeks they're 20 minutes
    • You want a coach who knows your name and your rota
    • You're ready to start before your next rotation

    This is not for you if

    • You want a 30-day crash diet or a magic pill
    • You won't log sessions or send your weekly check-in
    • You only want a PDF template to follow alone
    • You're looking for the cheapest option going
    • You have a medical condition and haven't been cleared to exercise
    Questions

    Straight answers

    Your first win comes in week one: a full week trained around your actual shifts, nights included. We aim for your first few pounds within the first three weeks. The main result, your first 10 to 20 lbs, is built across the full 90 days.
    That's exactly what this is built for. You send me your rota, and I rebuild your plan around it every time it changes.
    Three sessions a week, 60 minutes max, slotted into gaps your rota already has. On impossible weeks, the 20-minute version still counts. Add a few minutes to log sessions and send your weekly check-in.
    Your training drops on purpose after nights. Red days are lighter by design, so a tired day still counts as a training day.
    Falling off is built into the plan. When it happens, we find what knocked you off, adjust, and carry on from there. And with the guarantee, the risk sits with me.
    No. You get simple meals you can repeat, day and night shift templates, and backup options for the canteen, the vending machine and the shop on the way home.
    Directly with me. Every plan, message and check-in comes from me personally. That's why I only take on 8 new clients a month.
    Yes. Your plan starts from where you are today. What matters is that you'll show up for three sessions a week and be honest in your check-ins.
    Those were written for a nine-to-five. This is built around your rota, adjusted to your fatigue, and checked by a real person every week. The real cost of a free plan is another year of starting over.
    Log at least 80% of your planned sessions, send every weekly check-in, and send your rota when it changes. If you haven't lost at least 10 lbs, or hit the target we set together on day one, by day 90, you get a full refund, or I keep coaching you free until you get there. Your choice.
    We talk about your rota, your goal and what's stopped you before. If it's a fit, I'll show you how your first 90 days would look. We discuss investment on the call once we confirm fit. If it isn't a fit, I'll tell you straight.
    You'll have a system that works with your rota and the habits to run it. If you want to keep building, you can continue coaching with me. We cover that on the call.
    Your next rotation starts soon

    Your rota won't calm down. Your body can still change.

    You've spent years looking after everyone else. Give me 90 days to build something that looks after you.

    Today

    Random plans, missed sessions, restarting every time the rota changes.

    Day 90

    Leaner, stronger, your first 10 to 20 lbs gone, on the same shifts.

    Apply For Your Spot
    8 new clients a month. When they're gone, they're gone.

    P.S. If you're thinking "I'll start when work settles down," read that again. Work doesn't settle. This was built for exactly that.

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