Give Me Just 3 Hours a Week, and I'll Help You Build a Body That's Lean, Strong, and Ready For Anything...

Without giving up your social life, obsessing over food, or spending hours in the gym.

I'm Ready - Sign Me Up
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Sean came to me because he'd run out of ideas

He'd tried gyms. He'd tried running. He'd tried eating less. None of it stuck because none of it fit his life.

Sean's a family man with a demanding career. When he wasn't working, he was with his kids. There was no window for hour-long gym sessions, meal prepping on Sundays, or following a programme that fell apart the moment work got busy.

He was in his 40s, carrying more weight than he wanted to, and quietly wondering if that was just how it was going to be from here.

It wasn't.

Six weeks later, Sean had lost over a stone. He was training three times a week for under an hour. He was eating real food with his family, having a beer at the weekend, and feeling sharper at work than he had in years.

He'd done it without gutting his social life, without obsessing over food, and without the usual cycle of going hard for two weeks then falling off completely.

Sean's result isn't unusual. It's what happens when you follow a system built for the life you actually have.

“I've been where you are. Busy, a bit lost with it all, starting and stopping, wanting to make a change but not knowing how. Rebirth gave me clarity on what I needed to do, and it actually fits around my life. The results speak for themselves. I'm lighter, stronger, and feel better than I have in years.”

Sean | Father of two | 42

The Facts

FACT 1: Working hard is not the problem.

You already know how to work hard. You do it every day. You show up for your job, your family, your responsibilities.

But when it comes to your body, hard work alone doesn't cut it if you're working hard at the wrong things.

Six-day training splits. Cutting out entire food groups. Grinding through sessions you hate at times that don't fit your schedule.

These approaches work for people whose lives revolve around training. They don't work for dads with jobs, mortgages, kids, and a social life they don't want to sacrifice.

The result? You go hard for two or three weeks. Life gets busy. You miss a session, then a few more. The whole thing falls apart. Again.

The problem isn't your effort. It's the approach.

FACT 2: Getting older doesn't mean getting softer.

Yes, metabolism slows slightly with age. Yes, recovery takes a little longer. These are real factors.

But they're not why most men in their 30s and 40s are out of shape.

Most men are out of shape because they're using a training and nutrition approach that was never designed for them. They're following programmes built for 22-year-olds with unlimited time and no responsibilities.

The men who are in great shape in their 40s are not working harder than you. They're working smarter. Three sessions a week. A handful of nutritional habits they actually stick to. Consistent sleep. That's it.

Age is not your barrier. The wrong system is.

FACT 3: You haven't settled. You just haven't found the right system yet.

Every man who reads this page has tried something. Most have tried several things. Apps. Gym memberships. Cutting carbs. Intermittent fasting.

None of it built into a routine that lasted, because none of it was designed around your actual life.

Rebirth is different not because it's tougher or more complicated. It's different because it's built around the reality of being a busy man over 35. Three sessions a week. Flexible nutrition. A coach who's genuinely available. A community of men in the same position.

The men who join Rebirth are not more motivated or more disciplined than you. They just found the right system.

"I started training to build strength and support my bad back, which had begun limiting the activities I enjoy. Since improving both my training and nutrition, I've lost around 7kg, gained muscle definition, doubled my press-ups from 14 to 30, and feel stronger overall. Most importantly, my back is far less prone to injury."

Craig Hargreaves | 46

“I'd been doing the same gym sessions for years and my body had stopped changing. Within two weeks of starting Rebirth I was already noticing the difference. Six weeks in, I'd dropped a stone and completely changed how I eat. The weekly Zoom calls and WhatsApp group kept me honest when I wanted to cut corners.”

James Tarrier | 40s | Oil Industry, Scotland

“Dean doesn't just give you a programme and leave you to it. He's there when you need him. I work long hours as an accountant and I genuinely didn't think I'd be able to fit this in. But the way it's structured, three sessions a week at under an hour each, it actually works. I lost nearly two stone and I've kept it off.”

Stuart Dearden | mid-40s | Accountant, Manchester

DEAN'S STORY

Why Me?

I'm Dean, a former British Army Physical Trainer, certified Strength Coach, Level 3 Personal Trainer, and Precision Nutrition Level 1 Coach.

More importantly, I'm a dad of two teenagers from Glasgow who knows exactly what it feels like to be physically capable on paper but not look like it in the mirror.

I spent 11 years in the Army. I was doing weights, calisthenics, running, obstacle courses. Six or more hours of training a week. By any measure, I should have been in great shape. But I was skinny and soft with no definition. I still felt embarrassed taking my shirt off at the pool with my kids. I hated photos of myself.

I tried everything to fix it: calorie counting, Paleo, Whole30, carb cycling. Nothing stuck. The moment life got busy, I'd drop the ball and go back to square one.

Then things got harder. Medical downgrades for hearing damage and career-ending knee surgeries ended my Army career. Leaving the military hit me like a wall. I was dealing with a massive identity crisis, the emotional weight of parental alienation from my kids, and then an auto-immune illness on top of all of it. Life was heavy.

So I did what I'd always done. I studied my way through it. I trained with Precision Nutrition and finally found what actually works. I binned the restrictive diets, cut my training down to three hours a week, and built a system that rebuilt my body and my mindset at the same time.

I got leaner and more defined training less than I ever had before. And I realised the same approach that worked for me could work for any man prepared to follow a proper system.

That's what Rebirth is. Everything I learned, built into a 6-week programme for men just like the man I used to be.

I got into online coaching in 2018, almost by accident. I'd been running military-style bootcamps and 1-1 PT, and that year I took on a few clients who couldn't train with me in person. Those remote clients were getting far better results than the guys I was seeing face to face. Why? Because 1-1 PT only fixes two or three hours of your week. Online coaching lets me integrate nutrition, sleep, and recovery habits directly into your actual day-to-day life.

So in December 2019 I went all in on remote coaching. A few months later, Rebirth was born.

THE FOUR COMPONENTS

What is Rebirth?

The 6-Week Programme

Rebirth is a 6-week online fitness programme built for men over 35 with busy lives. Three sessions a week, 45-60 minutes each. No fluff. No faff.

Your Workouts

Full-body training that builds muscle, drops fat, and makes you functionally strong. Sessions work whether you're in a gym or at home. You also get alternative sub-30-minute sessions for the weeks when life gets in the way.

Your Nutrition

No keto. No fasting. No strict macro counting.

A simple habit-based approach where you add one new thing at a time. You'll lose belly fat and skyrocket your energy while still having a beer on the weekend, enjoying a BBQ, or eating the same meals as your family.

The Full-Body Fitness Mot


We start week one by assessing your flexibility, strength, grip, and aerobic health. This gives you a clear baseline so you can see the physical proof of your progress at week six.

All-Terrain Training


Traditional routines treat your body like a collection of isolated parts. Rebirth treats it like one integrated machine. Full-body workouts that respect how you're supposed to move, and build a lean physique that lets you lead from the front, whether that's a kickabout with the kids or an adventure with the lads.

Real Food, Real Budgets


Getting in shape shouldn't double your supermarket bill or mean eating miserable tupperware meals while your family eats normal food. I'll show you how to build great-tasting, high-protein meals using cost-effective staples you can buy anywhere.

Your Support

You're not doing this alone.

  • Direct access to Dean
    Message Dean any time through the app. Questions, worries, adjustments. He responds the same day.
  • Daily accountability
    Habit tracking in the app keeps you on track between sessions. Small things done consistently are what get results.
  • Live coaching calls
    Weekly live group Zoom sessions. Ask questions, get technique advice, troubleshoot the week.
  • The Brotherhood
    A private WhatsApp community of men on the same journey. For sharing wins, working through obstacles, and staying accountable to something bigger than just yourself.

“I'm 46 and work in the automotive industry. I travel a lot and I was using that as an excuse not to train properly. Dean built in flexibility for the weeks I'm on the road. The nutrition side is practical. No rabbit food, just a smarter way of eating that I can actually maintain. Dropped a belt size in six weeks.”

Craig Hargreaves | 46 | Jaguar Land Rover, Warwickshire

“I joined Rebirth sceptical. I'd tried programmes before and they all fizzled out after a month. This one didn't. The structure keeps you going and the community makes a real difference. When you see other blokes in the same boat getting results, you push harder. Best decision I've made in years for my health.”

David Hills | mid-40s | IT, South England

“I'm based in Brazil working offshore but originally from Scotland. I wasn't sure if online coaching would work for me given the time difference. It was fine. The app tracks everything, the workouts are clear, and Dean is always available. I'm in the best shape I've been in since my 20s.”

Martin MacLeod | Oil Industry, Scotland/Brazil

testimonials

What Clients Say About Rebirth

“I'm 47, work shifts as a bridge operator in Dundee, and I'd basically given up on getting in shape. My schedule is irregular and I thought there was no way a normal fitness programme would work for me. Dean adapted things to fit my shifts. Six weeks in, I'm down 10 kg and sleeping better than I have in years.”

Steve Robbie | 47 | Bridge Operator, Dundee

“I work offshore in the oil industry. I'd been training for years with mixed results. Rebirth got me actually progressing again. The programming is smart, the nutrition guidance is practical for someone eating in a canteen half the time, and the accountability is what makes it stick. Highly recommend for any man who's been spinning their wheels.”

Mike Thorogood | 40s | Oil/Offshore, Aberdeen

“I'm 43, a train engineer from Paisley, and I'd been putting off doing something about my weight for too long. A mate recommended Dean. Best referral I've ever acted on. The programme is no-nonsense, Dean is completely straight with you, and the results are real. Down 12 kg in 6 weeks. Wife has noticed. Kids have noticed. I've noticed.”

James Blackshaw | 43 | Train Engineer, Paisley

“I run a plant hire business in Kent. Long days, a lot of stress, not much time. I joined because I could see I was heading in the wrong direction health-wise. Six weeks with Dean and I'm down nearly a stone and a half, I'm training consistently for the first time in years, and I've actually got more energy at work. Worth every penny.”

Adam Hawking | 47 | Plant Hire, Kent

Six Weeks From Now

Think about what six weeks actually means.

Six weeks from now, you could be exactly where you are today. A bit heavier, a bit more frustrated, telling yourself you'll start properly after this next busy period.

Or you could be in the best shape you've been in years. Clothes fitting properly. Energy at work noticeably better. Feeling capable again.

The men who join Rebirth don't all have perfect weeks. They have jobs, kids, social commitments, bad nights of sleep, and days when motivation is nowhere. What they have is a system that keeps working when those things happen.

Six weeks is long enough to see real, measurable change. It's short enough that you can commit to it without it feeling like a life sentence.

The only question is whether you're ready to start.

Your Investment

6 WEEKS OF REBIRTH
£147 total. That's £24.50 per week.

To put that in context:

  • A PT session at most gyms: £50-£60. Six weeks of 1-1 PT = £1,000+.
  • A gym membership you barely use: £30-£50 per month.
  • Six weeks of Rebirth: £147. Full programme. Full support. Full coaching.

You get the workouts, the nutrition plan, the Fitness MOT, app access, direct access to Dean, weekly Zoom calls, WhatsApp community, and all four bonuses.

One payment. No monthly fees. No upsells.

What You're Really Investing In

You're not investing in a fitness programme. You're investing in feeling like yourself again.

That means showing up for your kids with energy instead of exhaustion. Feeling good in your clothes without avoiding the mirror. Going on the family holiday and not dreading taking your shirt off. Having the confidence that comes from knowing you're looking after yourself.

That's what £147 buys.

I'm Ready - Sign Me Up

100% MONEY BACK DIGITAL HANDSHAKE

I'm confident enough in this programme to guarantee it completely.

If you follow the programme, do the workouts, apply the nutrition habits, and don't see the results you came for, I'll give you your money back. No lengthy forms. No awkward conversations.

The only condition is that you actually do the work. I can't guarantee results to someone who doesn't show up. But if you're committed and the programme doesn't deliver, you'll get every penny back.

That's the Digital Handshake. My word on it.

Your Bonuses

BONUS 1: 3 Real Client Success Interviews

Video interviews with three men who've been through Rebirth. Not polished marketing content. Real conversations about what worked, what was hard, and what changed for them. Practical and motivating.

BONUS 2: The Real Life Eating Survival Pack

Three short guides to eating well in the real world:

  • The Takeaway Nutrition Guide. How to order from Deliveroo and Uber Eats without killing your progress.
  • Eating Healthy at Restaurants. Practical choices at common restaurant types without becoming the guy who orders plain chicken at a steakhouse.
  • Service Station Survival. When you're on the road and your only options are an M&S Simply Food and a Costa, here's what to pick.

BONUS 3: The 5-Minute Military Morning Domination Protocol

A quick morning routine taken from Army physical training principles. Five minutes. No equipment. Gets you moving and mentally switched on before the day gets busy.

BONUS 4: The 5-Minute Supershake Formula

A simple, delicious, high-protein shake that takes five minutes to make and covers your nutritional bases on the days when time and appetite disappear. Variations for different goals and tastes included.

Frequently Asked Questions

How long do the workouts take?

45 to 60 minutes, three times a week. That's it. You also get shorter sub-30-minute alternative sessions for the weeks when life boots you in the teeth and an hour feels impossible.

Do I need to share my progress photos online or in a group?

No. You only share what you're comfortable sharing. Progress tracking is between you and Dean. The WhatsApp community is supportive and optional.

What if I don't like public gym's?

Not a problem. The programme is fully adaptable for home training. You'll need some basic equipment but nothing that requires a full home gym setup.

What kind of results can I expect?

Most men lose between half a stone and a stone and a half in six weeks, depending on starting point and consistency. The visual changes in body composition are often more significant than the scale number suggests. Energy levels, sleep, and mental sharpness also tend to improve noticeably within the first two to three weeks.

I've tried fitness apps and self-guided programmes before and they fizzled out. How is this different?

Apps and self-guided programmes put all the accountability on you. When motivation dips, there's nothing to catch you. Rebirth has direct coaching, weekly live check-ins, and a community of men who are all in the same boat. You're also following a system designed for your life, not a generic plan built for someone with fewer responsibilities.

What's the diet plan like?

It's not a diet in the traditional sense. It's a set of progressive nutritional habits you add one at a time. No foods are banned. No strict calorie counting unless you want it. The goal is a way of eating you can sustain long after the six weeks are up.

I eat the same meals as my family. Is the nutrition approach practical for that?

Yes. The whole point is that you should be able to eat with your family and not feel like you're on a separate programme. The habits are about quality and quantity, not separate meal prep.

What if I eat on the go a lot for work?

That's exactly what the Real Life Eating Survival Pack bonus is for. Dean also covers practical nutrition strategies for travel, client meals, and irregular schedules throughout the programme.

What do I need to get started?

Access to a gym or some basic home equipment. A smartphone for the app. A willingness to follow the programme as designed.

What if family or work stuff comes up mid-programme?

It will. That's the reality of being a busy man. The sub-30-minute sessions exist for those weeks. Dean is available to help you adapt if something significant comes up. The programme is designed for real life, not a controlled environment.

I'm quite unfit. Will I be able to do the workouts?

Yes. The programme scales to your starting point. Dean assesses your baseline in week one and the workouts are progressively structured. You won't be expected to perform like someone six months into a training block on day one.

What if I have questions or feel stuck during the programme?

Message Dean directly through the app. He responds the same day. You also have the weekly Zoom calls and the WhatsApp community for ongoing support.

What if I don't know how to do the exercises?

Every exercise in the programme comes with a video demonstration. If something still isn't clear, message Dean. He'd rather you ask than do something incorrectly for six weeks.

What if I like a few beers on the weekend?

Then you like a beer at the weekend. That's not a problem. Rebirth is not about cutting out the things you enjoy. It's about building habits that let you have those things and still make progress.

How much does it cost?

147 for the full six-week programme. One payment. No monthly fees. Full access to everything included. (Note for Arlan: use correct pound symbol on live page.)

What happens after the six weeks?

Dean offers ongoing coaching options for men who want to continue. You'll discuss the right next step based on your results and goals. Many Rebirth members go on to Dean's Inner Circle programme.

What if I do the programme and don't see results?

Dean offers a full money-back guarantee for anyone who follows the programme and doesn't see results. See the guarantee section above for the full terms.

Ready To Start?

Six weeks. Three sessions a week. 147.

The next cohort starts on Monday. Registration closes at midnight on Friday.

I'm Ready - Sign Me Up

Questions? Message Dean directly