1 session
Movement lab · Blvckout Gym, Seixal · Online 1:1
Build it in 12 weeks.Then keep it.
Personal training with Miguel Pinto, in person or online 1:1. Every rep has an angle, a speed and a bar path, and your plan keeps getting adjusted to what those numbers show.
- Protocol
- 12wks
- Phases
- 4blocks
- Check-in
- 7/ 7 days
DeadliftMiguel on the bar. Next to it, the same lift with its angles measured.
Capture · Sagittal view · 120 HzTop · Rep 01
Knee180°
Hip180°
Torso0°
Bar speed0.00m/s
02 · The coach
Miguel Pinto. First, measure.
Before you lift anything, Miguel assesses your posture, symmetry and proportions. It gets recorded on day one and checked again at the end of each phase. Miguel is a personal trainer at Blvckout Gym in Seixal and coaches clients in person and online 1:1.
- Format
- In person · online 1:1
- Location
- Blvckout Gym · Seixal
- Protocol
- 12 weeks · 4 phases
- Assessment
- Composition · posture · strength
- Review
- Weekly video · 15 min
Assessment plate · front viewMiguel Pinto
Competition · stage
4titles
| Year | Title | Place |
|---|---|---|
| 2022 | National Championunder 90 kg | 1st |
| 2020 | National ChampionOverall | 1st |
| 2020 | National Champion85 kg | 1st |
| 2018 | Mr Olympia Portugal | 1st |
Getting ready for a stage takes weeks of tight control. Miguel puts the same care into your plan.
03 · Protocol
The method. 12 weeks
There are four phases. Each has its own goal, and you only move on once you've met the criterion for the one you're in. Drag through the weeks on the load map to see the numbers change.
- Weeks 1 to 3
Base
Full assessment, technique on the basic lifts, and habits (sleep, steps, protein).
- Weeks 4 to 6
Build
Volume goes up every week. Macros are set to the gram and adjusted from your check-ins.
- Weeks 7 to 9
Intensification
Heavy strength work on the main lifts plus metabolic conditioning. This is usually where the numbers move most.
- Weeks 10 to 12
Peak
Fine-tune, deload, then test. You finish with a maintenance plan written for you.
Training load · week × day
Drag on the map or use the slider. Week 0 = initial assessment.
Body weight87.9 kg−4.1 kg
Body fat21.9 %−4.1 pp
Back squat 1RM115.0 kg+15 kg
Phase 3 · IntensificationHeavy loads, measured set by set.
- Phase
- Intensification · weeks 7 to 9
- Focus
- Heavy strength + conditioning
- Rule
- Clean technique close to failure
04 · Rhythm
Your week
Three strength sessions with Miguel, mobility on video, conditioning on Friday and a 15-minute review on Saturday. Sunday is for recovery. The daily check-in takes less than a minute.
Inner ring: daily check-in, 7 of 7 days
Gallery
At the gym
Miguel at Blvckout Gym in Seixal, where the in-person sessions take place.
05 · Fuel
Macros, calculated
The maths starts from your weight, your goal and how many days a week you train. Change the values and the plan recalculates.
Daily target20% deficit
2460 KCAL / DAY
- Protein2.0 g per kg160 g
- Carbsthe remainder311 g
- Fat0.8 g per kg64 g
Maintenance ≈ weight × 31 + 150 × training days. Deficit −20% · surplus +10%.
06 · Instrument
The MP Team app
Training, nutrition, check-ins and bookings in one app. Miguel sees what you log as you log it and can change the plan before the week goes sideways.
You add the app straight to your home screen without going through an app store, and there's no extra password to forget. It works offline at the gym and syncs once you're back on signal.
- Platform
- PWA · iOS and Android
- Set logging
- 2 taps
- Daily check-in
- < 60 s
- Weekly review
- Video · 15 min
- Bookings
- Within your pack
07 · Forja
Forja, the coach's side
On Miguel's side there's Forja, with every client's sessions and alerts. A missed check-in or a sore knee shows up there instead of waiting for the next appointment.
Roster · October
Inês R.Pack 10
Tiago M.Pack 20
Rita S.Pack 5
João P.Pack 10
Marta C.Pack 20
Duarte L.Pack 5
Session mode · live
Blvckout Gym · SeixalTiago M.
Heart rate
132bpm
Incline bench press · set 3 / 4
32.5 kg × 8 · RPE 8
Check-in inbox
3 to review- João P.sleep 2/5 · stress 4/5 · no training08:12
- Marta C.left knee pain · 3/1007:40
- Inês R.61.8 kg · energy 4/5 · plan completed06:55
08 · Pricing
Training packs
Personal training at Blvckout Gym, paid per session or as a pack. The bigger the pack, the less you pay per session. The coaching is the same in all of them.
- 5 sessions
- 10 sessions
- 20 sessionsBest price per session
Included in every pack
Physical assessment
At the start and every month, to track your progress.
Nutrition coaching
A meal plan built around your goals.
Training plan
Sessions matched to your level and goals.
Online 1:1
Remote coaching with the same method. Price on request.
Prices in euros.
09 · Intake
Apply
We take only a few new clients each month so we can coach each one properly. Answer five questions and we'll get in touch on WhatsApp.
- ApplicationTakes two minutes and doesn't commit you to anything.
- WhatsApp chatWe talk through your goals, routine and injury history.
- Initial assessmentBody composition, mobility and strength tests.
- Week 1Your plan lands in the app and the 12 weeks begin.
After you applyWe'll get in touch on WhatsApp.
10 · Location
Where we train
In-person sessionsPaio Pires · Seixal
Blvckout Gym
Rua Rodrigo Sarmento de Beires 13B2840-069 Paio Pires, Seixalgeral@blvckoutgym.com · +351 211 317 632 · @blvckoutgym
View on map- Mon to Fri
- 6:00 to 22:30
- Sat
- 9:00 to 20:00
- Sun
- 10:00 to 18:00
Also online 1:1