I remember a Monday I was playing basketball at uni. I went up for a rebound, landed on someone's foot, and rolled my ankle hard. One of those moments where time slows down just enough for you to realise: this is going to take me out for weeks.

Later that night, lying in bed with my leg up and an ice pack melting into a towel, all I could think was, I'd finally recovered from a sprained wrist last year, now one wrong step had taken it all away.

That moment stuck with me.

I'd been training for years, trying all kinds of gym programs. But none of them started with injury prevention. They were all about pushing harder, chasing progress, and ignoring the warning signs until something gave out.

I was already studying exercise science at uni, but I started diving deeper outside of class into the research, longevity protocols, rehab strategies, and building strength that actually lasts. I realised most programs are built to look good on paper, not to keep people training consistently.

MondayPrograms was born out of that frustration, and that belief. That making progress shouldn't come with pain. And that the first rep of any program should be about keeping you in the game, not pushing you out of it.

We're not promising shortcuts. But we are promising smart, sustainable progress—for everybody and every goal.

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– Jack Hines, Founder