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Cole Fox · Online performance coaching

Outsmart your genetics

I went from 100 lbs to 220 in five years — documented the whole way. Project Fox is the exact system I did it with: my programming, my nutrition, me in your corner.

Start training My story

Now coaching 20 athletes 1-on-1 · Apex limited to 5

Cole Fox — most muscular pose
@projectfox.training
120 lbs
Gained · 100 → 220
5 yrs
Documented publicly
50+
Clients coached
10
Programs, all included
Cole Fox — front double biceps, fall 2026
Fall 2026 · 220 lbs
My story

Five years.
100 to 220.

I started lifting at 14 and took it serious at 15. I weighed 100 pounds — always the smallest kid around, getting pushed around and bullied on older sports teams. My dad was big into the gym. He passed away when I was three, but I'd see the pictures of him, and I wanted to be just like him.

The moment I decided to change was the end of my wrestling season, when I realized how much more potential I had. I didn't want to be one of those kids who was just there and never made a difference. At first I did what everyone does — YouTube videos, new workouts every week, hunting supplements — everything except what actually works. When I stopped following stupid social media trends and changed my whole structure, the results came fast.

Bench135 → 175
Squat135 → 225
Deadlift180 → 300
year one

I gave up eating bullshit, cut off people dragging me down, and promised myself I'd stick to the plan — gym every day, eat right, sleep right. I'm 220 now. Friends started asking what I was doing, then family, and watching them transform on my advice is how Project Fox was born.

To the 100-lb kid I was: Never doubt. Trust the process. And enjoy every minute of it — it'll make the absolute best version of you.
Run the same system Watch it happen daily
Cole Fox training — heavy bench press
The work 
Cole Fox at the start of his transformation
Day one100 lbs
Cole Fox mid-transformation
Progress 
Cole Fox today — 220 lbs
Today220 lbs
The clients

They ran the system too.

Oscar Meltzer — before and after, Project Fox client transformation −40 lbs in 5 months, then +20 lbs of muscle in 3 months
The pain of regret or the pain of discipline.
Oscar MeltzerCoaching client @0scarmeltzer
Luca Beladidze — Project Fox transformation, before and after Before After −60 lbs in 8 months
Starting Project Fox was amazing — the hospitality, and how they push you toward your goals. I started overweight and down on myself; they helped me lose the weight and build muscle, all while keeping my diet on point.
Luca BeladidzeCoaching client @luca.beladidze
Charlie Nystrom — Project Fox transformation, before and after Before After 296 → 175 lbs
I've lifted since freshman year of high school, but junior year I gained a lot of weight after my dog passed away. Tired of feeling out of shape, with college around the corner, I fully committed to my nutrition, cardio, and training. Today I feel better than ever — completely transformed, physically and mentally.
Charlie NystromCoaching client @nystrom.charlie
Antonio Muller — before and after, Project Fox client +40 lbs muscle · 3 yrs
Cole and I have known each other since we were basically little kids. I've watched him grow — mentally, physically, emotionally, and spiritually. Seeing how much he's changed through hard work and discipline has been inspiring, and he's been a huge positive influence on me and a lot of other people. I'm proud to call him one of my best friends, and couldn't recommend him enough.
Antonio MullerCoaching client @antoniomuller_2006
The method

Three steps.
Zero guesswork.

However you start, the system is the same: a plan built to be followed, and the support to keep following it.

01

Choose your tier

The App at $30/month, Coaching at $350, or Apex by application. Upgrade, downgrade or cancel anytime.

02

Get matched

Pick from 10 proven programs — or join Coaching and I'll build your split and meal plan from your intake: your body, schedule, injuries, and goals.

03

Execute with backup

Open your dashboard, follow the exact lifts, sets, and progression for the week, and never walk into the gym wondering what to do next.

One system

Coaching. Portal.
Learning center.

Project Fox isn't just a coach in your inbox — it's the coaching, the app you train with, and the education behind every decision, under one roof.

Train

The Coaching

The App at $30/month, Coaching at $350/month, or Apex at $1,000 by application. Proven programming, real nutrition, and a coach who answers.

See the tiers Track

The Client Portal

Your plan lives on your phone — log every lift, check off meals, hit your daily targets, and watch your trajectory. Installs like an app.

Open the portal Learn

The Learning Center

Four guided paths through training, nutrition, recovery, and longevity. Every topic starts with a complete free guide.

Start learning
Membership

Pick your level

From a plan that finally works to a coach in your corner every single week. Switch tiers whenever you want.

The App

$30/mo

For people who can run their own training but want the programming handled.

You stop program-hopping. Every program I run lives in the app on your phone — pick the right one, follow the progression, and log every lift.

  • The app on your phone — log every lift, last session’s numbers ghosted into every set, installs straight from the browser
  • All 10 of my programs — not one, all of them — switch inside the app anytime
  • A questionnaire that matches you to the right split for your goal, experience, and schedule
  • In-depth training guidance and progression logic for every program
  • Full exercise library with coaching cues for every lift
  • Weekly research briefing — new studies and findings, to your inbox and dashboard

$30/mo or $300/yr — two months free

+ applicable taxes · cancel anytime

Most popular

Coaching

For people who want a coach writing their plan and keeping them on it.

I build your training, nutrition and supplements around your life, then adjust them as you progress. You stop guessing and start following a plan that was written for you.

  • A full meal plan with macros, built around your food, budget and how much you cook
  • A training split based on your history and any injuries
  • A supplement protocol
  • Your whole plan in the client portal, with daily check-offs
  • Direct access to me on WhatsApp
  • One 1-on-1 call per month, plus a weekly check-in through the portal
“I fully committed to my nutrition, cardio, and training. Today I feel better than ever — completely transformed, physically and mentally.”— Charlie Nystrom, Coaching client

$350/mo · $1,800 for 6 months ($300/mo) · $3,000 for a year ($250/mo)

+ applicable taxes · monthly is cancel-anytime, prepaid terms don’t auto-renew

Book a free call and I’ll walk you through what your plan would look like
By application

Apex

For people with packed schedules who want their week planned and run for them.

You tell me what your week looks like. I plan every session and every meal around it, and I adjust when things change.

  • Everything in Coaching
  • Your full week planned around your calendar, every week
  • A weekly 1-on-1 call, same standing slot

Limited to 5 clients at a time.

$1,000/mo, by application only

+ applicable taxes

Apply for a spot and I’ll reach out to set up a call

Not sure which tier fits? Book a free intro call — I'll tell you straight.

The App · all 10 included

Ten programs.
All yours.

Every program below is included with The App, $30/month. A short questionnaire matches you to the right one — switch whenever your focus changes. Each evolves every month with a new block, a fresh focus, and built-in progression.

All ten included with The App — $30/month. Switch between them anytime.

Free guides · no email wall

The playbook, in writing.

No-fluff, evidence-informed guides on training, nutrition, recovery, and longevity — every one complete and free. They're the same guides the reel keywords unlock. When you want the whole system run for you, that's what the memberships are for.

TrainingLIFT

The Hypertrophy Guide

Train for maximum muscle — the science, made practical.

Free guideRead free
TrainingSTRONG

Strength Foundations

Get genuinely strong without getting hurt.

Free guideRead free
NutritionFUEL

The Nutrition Guide

Body composition without the bro-science.

Free guideRead free
RecoveryRECOVER

Sleep & Recovery

The recovery levers that multiply everything else.

Free guideRead free
LongevityDECADE

The Longevity Guide

Train now for the body you want at 80.

Free guideRead free
LongevityENGINE

VO₂ Max & the Heart

Build a cardiovascular engine that lasts decades.

Free guideRead free
Open the Learning Center Get the full system — The App, $30/month
Free — no card, no catch

Get the free guides in your inbox

Training, nutrition, recovery, longevity — the complete Project Fox guides, plus first word when new ones drop.

No spam, ever. One reply unsubscribes you.

Tiers 2 & 3 · One-on-one

Coaching that fits your life

Templates get you started. A coach gets you results. On Coaching and Apex, every variable is mapped to you — and adjusted as your body responds.

Split built from your intake

Your training split is built from your intake — schedule, injury history, and goals — never a copy-paste template. On Apex we refine it together on the weekly call.

Nutrition that fits your life

Macros and meal structure you'll actually follow, recalibrated as your composition changes.

Weekly accountability

On Apex we talk every single week, read your data, and adjust the plan in real time.

The difference

Coaching, not cookie-cutter

Monthly
New progression & variation
1:1
On Coaching & Apex
10
Programs to switch between
0
Cookie-cutter plans
Cole Fox, founder of Project Fox Cole Fox — Founder, Project Fox
The coach

About the coach

Cole Fox — Founder, Project Fox

My name is Cole Fox. I started lifting at 14 and took it serious at 15, weighing 100 pounds. For the first stretch I did what most beginners do: new workouts every week, supplement hunting, and whatever advice was circulating online. The results reflected it.

What changed was cutting the noise — dropping the social media trends, fixing my whole structure, and sticking to what actually works. Once I did, the results came fast, and they never stopped.

Today I weigh 220 pounds. That is a five-year transformation from 100, and most of those years were spent on trial and error you no longer need to repeat. The results are documented, publicly and continuously.

Project Fox is that system, without the years I lost getting to it.

I currently coach close to 20 clients one-on-one and have worked with more than 50 to date.

The principle behind all of it is simple. You do not have to restrict your entire life to build a physique you are proud of. You can go out, eat food you enjoy, and maintain a life outside of training. Discipline and living well are not mutually exclusive, and treating them as opposites is why most people quit.

When your training and nutrition are directed by someone who has done the work themselves, the mental load of second-guessing every decision goes away. That clarity is worth more than the program itself. It gives you back the attention you need for the rest of your life. And arriving at a physique you are genuinely satisfied with, knowing you earned it, is one of the most rewarding things you will do.

That is what I built Project Fox to deliver.

Questions

Good. Ask them.

Absolutely. The App includes beginner-friendly programs like Full-Body Forge with step-by-step coaching cues and form guidance for every lift. If you'd rather have it built around you from day one, Coaching adds a custom split, a custom meal plan, and a monthly 1-on-1 call.
They span the full range of goals — hypertrophy, strength, recomposition, powerbuilding, conditioning, a home dumbbell-only option, and a contest-prep base. The App gives you all ten — not one, all of them — for a single monthly subscription. A short questionnaire matches you to the right split for your goal, experience, and schedule, and every program evolves each month with a new training block, a fresh focus, and built-in progression. Switch programs whenever your focus changes.
Yes. Every monthly plan is month-to-month with no contract — upgrade, downgrade, or cancel from your dashboard at any time, and changes apply at your next billing date. The prepaid Coaching terms (6 or 12 months) are one-time payments: they run their full term and simply end — they never auto-renew.
Monthly memberships are month-to-month. Cancel from your dashboard whenever you want — it stops the next renewal, and you keep access through the period you've paid for. And the free guides stay free, so you can keep learning either way.
Coaching includes one 1-on-1 call per month, booked from your dashboard at least a week in advance, plus a weekly check-in through the portal. Apex includes a 1-on-1 call every week: you and your coach lock in a standing weekday and time, and it stays the same slot every week. All calls are over video and recorded so you can revisit them anytime.
Coaching builds the plan. You get a custom split, a custom meal plan with full macros, supplement guidance, a monthly call, and weekly check-ins through the portal. Apex builds the plan and runs your week around it — sessions, meals, prep day and supplement timing placed into your actual calendar, with weekly calls, grocery lists, meal-prep plans, and same-day WhatsApp access.
Payments are processed securely by Stripe — we never see or store your card details. Every monthly plan is month-to-month with no contract: cancel anytime from your dashboard to stop future renewals, so you're never locked into the next billing cycle.
@projectfox.training

The work, posted daily.

Tier lists, full workouts, and what I actually eat — free on Instagram. Comment the keyword on any reel and the guide lands in your DMs.

The Final List — eliminate 95% of your exercises Full push day — chest, triceps, shoulders Shoulder exercise tier list Abs tier list Top 5 exercises for bigger arms Back exercise report card Chest exercise tier list The cut list — diet snacks
Follow @projectfox.training
Your move

Your next rep
starts here

Start with The App for $30/month, or apply for a coach who runs your week with you. Either way — stop guessing.

Apply for Apex