Enjoy 2 Cheat Days Each Week & Get Amazing Results.

Created by Australian Exercise Scientists.

Eat well & train hard 5 days per week.

Then spend 2 days having fun.

Made, in Melbourne Australia.

In-app coaching support.

Complete diet planning solution.

Follow our on-going workout programs.

It doesn’t have to be so hard! Eating well & training smart will bring you 95% of your results. Let’s go back to basics.

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Meet Chris, our qualified exercise scientist. He created The Clean 5 method.

We’ve proven time & time again that this method works.

We take care of all the calorie counting for you and create a nutrition plan based around meal prep. You won’t have to rely on motivation, you will habitually eat well.

The best part is, eating well will actually leave you more satisfied! You’ll also smash your targets in the gym much faster, without having to give up on your weekend fun!

Break the cycle now: Every minute and every dollar you spend following an overhyped fitness plan or buying expensive supplements is wasted time and energy.

We want something better for YOU.

Set your goal.

Calculate your daily calories using our ‘calorie calculator’. Then fill out your weekly meal planner with our recipes. We cater to shredding, bulking & maintenance goals.

Select recipes.

We upload 2 meal prep recipes each week. Tailor your portion sizes based on your daily calorie needs. Nutrition info is provided for each meal.

Train hard.

Select your weekly training program. Pick from ‘Muscle Builder’, ‘Fat Burner’ & ‘Stronger’! Progress tracking included.

How to use The Clean 5

The idea is that you plan everything in the ‘planner’ tab. You can quickly switch between your training plan, your meals for that day, and also record your measurements for that day.

Training Plan

First you’ll need to select a training plan, depending on your goal. Every 3 weeks we release a new 3 week program and they are numbered accordingly. ‘Muscle Builder 1, 2, 3 etc’ represent the order they were released in (they can be done in any order). To select a plan, head to the ‘training tab”, then pick a plan and tell us which days you want to train. These workouts will then be added to your calendar (the days will be marked with a green circle).

Meal Plan

Next you’ll need to select some meal prep recipes to cook.

To do this, just tap ‘add meal’ within the planner tab. When adding these meals to your day. Once you’ve planned out one of your days, copy and paste this across the rest of the week. You can then modify individual days, or change the order you’ll eat your meals in.

Once the meal is added to your day, just tap on it to bring up the cooking instructions.

The idea is to have your ‘remaining calories’ figure be as close to 0 as possible. This means your daily food intake will equal approximately your calorie goal.

You can have as many, or as little meals as you want with regards to nutrition. We do recommend splitting each of the recipes into 5 containers, so it can last you the entire week. You can increase the calories per meal, by splitting your batch into less containers, however.

Contact us anytime

If you have any questions at all, just message us here, we’re here to help 24/7.


Once you’ve generated your plan, you’ll be given the option of ‘Basic’ (free) or Premium.

The Clean 5 Basic is totally free, but you’re limited to 10 recipes and one training plan.

After your trail, The Clean 5 Premium costs just $23.50 per month! No lock-in contracts.

OR get 1 year for just $99

Get your Clean 5 plan below.

Your app will be filled with the recommended 'Clean 5' plan for you.

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We estimate you'll need to consume calories each day.

Enroll in one of our 3 on-going workout programs. With full access coaching support from your online coach Chris Dalmau (Masters of Exercise Science, Bachelor of Science).

Muscle Builder v1

Muscle builder is designed to maximise your muscle building capacity! It’s effectiveness is dependant on you pushing your limits and ensuring you put everything into those last few reps.

Fat Burner v1

Fat burner is all about intensity! Get in and get it done, no mucking around. This is for those who are looking to work hard and break a sweat.

Stronger v1

Stronger is designed for the athlete. It includes aspects of strength, power and speed training to maximise your athletic capabilities.

We were fed up with the fitness industry!

As a couple of fitness loving blokes in our mid 20’s, we had been finding it hard to really enjoy a night out on the town without thinking about how this might affect our results in the gym.

Everything we had ever read suggests that “cheating” your diet, drinking alcohol and getting less sleep on the weekends is going to turn your body into a chaotic mess. The funny thing was, that after 4-5 weeks of “silly season” we were both in nearly the best condition of our lives. Which got us thinking, maybe enjoying the weekend isn’t going to kill our goals after all?

We created The Clean 5

We thought, there must be a simple solution to this. There’s so much misinformation out there. So many people focusing on the 1%ers and not the basics that actually drive results. The Clean 5 is here to change that! An online meal planner solution that allows you to fully plan your diet during the week, but still have fun on the weekends! We also feature more than 3 on-going workout programs, that you can follow along with. These workout plans are updated every 3 weeks.

Whether your goal is bulking, shredding or just maintaining and conditioning your current physique, The Clean 5 has made it simple.


“The Clean 5 offers a dedicated yet achievable program that’s been a great motivation and has made it easy to improve my health and fitness.” – Reece Twyford (actual client)

“Unlike every other plan out there, The Clean 5 wasn’t started by millionaires looking sell you something. They are two average guys, that have cut the bullshit and focused on the basics.” – Huw Roberts (actual client)

“I’ve been following the clean5 meal for meal during the weekdays and loving how I feel. And the gym sessions have given me a plan I can follow along with which helps so much in the gym.” – John Rosscoe (actual client)

“Super simple. Easy to follow delicious recipes. If you want results whilst still eating delicious foods then download this app!” – Marlee Doman (actual client)

“Great app to anyone that wants a goal and what calories they need to hit and also amazing variety of foods and recipes ! Highly recommend 😍” – Gabby Nicholas (actual client)

“Easy to use app with delicious recipes. Very simple to follow training plans including prepping meals for the week and counting macros.” – David Kloeber (actual client)

It's simple, eat whole foods and cook in bulk.

By meal prepping using healthy, whole foods, your path to fitness success is much more likely. Whether you are looking to gain muscle or shred fat, The Clean 5 has a meal plan & training plan solution for you.

No bells and whistles

Our program focuses on pure fundamentals. It’s not the fanciest meal prep & training plan out there. Although, we’re damn sure it’s the most effective. Everything is simple. The meals taste great, they’re cheap and super quick to prepare.

This isn’t a quick fix, this is the fundamentals that literally drive results.

We're not what you think

This isn’t a 12-week training program or a get-abs-quick website, this is a genuine, do-it-for-life educational experience that will keep you fit, lean and healthy for the rest of your time.

We're not that fancy

There are hundreds of fitness apps out there. None are as simple and genuinely achievable as The Clean 5. We don’t focus on bells and whistles, we focus on the basics and results.


After your trail, The Clean 5 costs just $23.50 per month! No lock-in contracts.

OR get 1 year for just $99