01FreeFree Workout Plan
A no-BS muscle-building split you can run this week. Zero cost, zero excuses.
- ✓ Structured plan to build size
- ✓ 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
Balogun Awwal
Certified coach · 2 years
Meet your coach
The coach in your corner.
I'm Balogun Awwal. I started where you are. I was once the skinny guy trying to figure out how to build the body I wanted. I had to learn how to train, eat and stay consistent, and that journey changed more than just my physique. Now, I help everyday people do the same. Whether you want to build muscle, lose fat or simply feel stronger and more confident, I'll give you the plan, guidance and accountability to get there.I've done the work. Now let me help you do it too.
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
02Eat to growMuscle-Building Diet Plans
Calorie and meal plans built to put size on skinny frames — real Nigerian food, no guesswork.
- ✓ Built to add muscle, not just fill up
- ✓ Meals around affordable Nigerian foods
- ✓ Portions set for a proper surplus
- ✓ Pick a plan, pay, and start eating to grow
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
Supplements
Fuel the work.
Protein, creatine and the essentials that actually move the needle. Pay online, delivered to your door.
Shop the full store →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%
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Clients coached
0
Hours trained
0kg
Muscle gained
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Personal bests
Real results
Proof, not promises.
Everyday people who put in the work — and the transformations that followed.
Before
AfterPhanta, 20
Muscle Gain58kg → 64kg · 4 months
- → Gained 4.5kg lean
- → Looking More sexy, Big Chest!
- → Confidence through the roof!!
Before
AfterAlexander, 22
Build muscle6kg · 3 months
- → Very Big shoulders, V taper.
- → Boosted confidence
Before
AfterEmmanuel, 25
Bulk up4kg · 2 months
Before
AfterDavid, 28
Bulk up3kg added · 2 months
Before
AfterSeth
Bulk up4kg gained · 2 moths
- → Looking fuller in clothes
- → Looks more mature
Before
AfterChris, 21
Build Muscle8kg added · 6 months
- → Bulk up, 8k lean muscle
- → Looking more confident in clothes
- → Very strong, lifting very heavy
Before
AfterHassan, 24
Weight Loss6kg lost · 3 months
- → Down 17kg
- → Off blood-pressure meds
- → Runs 5k without stopping
Before
AfterArthur, 22
Build Muscle7kg added · 3 months
- → Doubled every main lift
- → Visible abs
BeforeAfterPhanta, 20
Muscle Gain58kg → 64kg · 4 months
- → Gained 4.5kg lean
- → Looking More sexy, Big Chest!
- → Confidence through the roof!!
BeforeAfterAlexander, 22
Build muscle6kg · 3 months
- → Very Big shoulders, V taper.
- → Boosted confidence
BeforeAfterEmmanuel, 25
Bulk up4kg · 2 months
BeforeAfterDavid, 28
Bulk up3kg added · 2 months
BeforeAfterSeth
Bulk up4kg gained · 2 moths
- → Looking fuller in clothes
- → Looks more mature
BeforeAfterChris, 21
Build Muscle8kg added · 6 months
- → Bulk up, 8k lean muscle
- → Looking more confident in clothes
- → Very strong, lifting very heavy
BeforeAfterHassan, 24
Weight Loss6kg lost · 3 months
- → Down 17kg
- → Off blood-pressure meds
- → Runs 5k without stopping
BeforeAfterArthur, 22
Build Muscle7kg added · 3 months
- → Doubled every main lift
- → Visible abs
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
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.