A 63 Day Journey to a lifestyle change.

The PSL challenge begins on Monday the 10th of January 2022.

If you would like to access our discount for the PSL January Challenge you must sign up to our email list at the bottom of this page.

The January challenge offers a complete lifestyle change from training to nutrition and mindset. Check out everything that is included below.

PSL will help you evaluate your training, nutrition and mindset.

Sam will then educate and help you implement and execute a 63 Day Plan.

PSL captures something more. It captures you. How you see yourself. How you act and interact with the world.


Going to the gym or working out at home can be lonely and boring at times.

I know this first hand – I spent 365 days in a gym recovering from major knee surgery.

I want to ensure you are not alone. I’m not going to hold your hand but I will be with you every step of the way on your new journey.

Why do I do my coaching online?

The truth is I feel online coaching allows you to live your life the way you want whilst giving you the freedom to integrate a healthy lifestyle the way you want. I am going to guide and show you everything you need to make the changes you need.

What do you get?

Training Programme

A 63 day gym or home workout programme with optional cardio, mobility and LIVE workouts with Sam.
This is accessed through your personal profile via the TrueCoach app on your phone.

Through four different phases of training I will provide you with the skillset you need to change your body composition whilst educating you on the specific training methods themselves.

PSL also incorporates your specific cardio and mobility needs.

The four training methods we cover are strength, hypertrophy, descending pyramids, supersets and a number of HIIT workouts..


A nutrition strategy that will revolutionise your relationship with food.
Calorie and protein targets will be set and tracked through the use of MyFitnessPal.

You will also learn how to work these out for yourself which will be the first step towards independence.

You will also have access to over 50 meals in the PSL meal guide Ebook.


Mindset Masterclass, Wednesday Wisdoms and the PSL Knowledge Bomb Ebook
Mindset Masterclass, Wednesday Wisdoms and the PSL Knowledge Bomb Ebook

5 Live Master classes with Sam on Zoom

Live or recorded for you to access at your discretion.
The topics of the masterclasses are as follows:

1: Getting Started

2: Nutrition

3: Training

4: Mindset

5: Reflection


63 days of support throughout PSL
Sam will be checking your progress daily.

To get in touch with Sam you will have the ability to send direct messages to him on TrueCoach with any queries you may have.

Community FB Group

Access to our Private Facebook community
Keep in touch with other people on the course, share experiences, support each other and swap cat memes.


You will receive an email with your starter pack post purchase. You will then receive everything else in the three days leading up to our start date. If you don’t check your junk or spam folder in emails. If you still haven’t received anything make sure your payment processed via your bank or email Sam at sam@samwardrop.com

Yes. Whatever Sam prescribes you is the minimum. Whatever you like to do independently, whether it be swimming, tennis, football etc keep doing it!

  • You will have full access to Sam through the App or Email.
  • You will have the chance to connect with Sam during the Masterclasses.
  • You will have the chance to connect with Sam and other members through the private Facebook Group.

Sam will check in with you 14 days after you have finished PSL to ensure you are doing alright without us.

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