28 By Sam Wood

Let me be the personal trainer in your pocket

28 by Sam Wood is my fitness & nutrition program that teaches you how to live your happiest, healthiest life. As soon as you join, you’ll have access to daily workouts, meal plans, expert advice and tools that will help keep your mind and body operating at their best.

Our 28 program is designed to fit around you, no matter how busy you are.

After 18 years as a fitness professional, I know the key to becoming the best version of you is quality training paired with the right nutrition. It’s why I created 28 by Sam Wood. My program provides a huge range of workouts and tasty recipes to ensure my 28ers of all levels reach their goals. 28 gives you the structure you need in order to reach your fitness goals, in a way that’s actually easy to follow.

Creating a healthy new lifestyle shouldn’t be stressful or complicated, and 28 shows you just how simple it can be to make your health a priority.

Real people – Real results

Over 150,000 amazing 28ers have lost over 2 million kilos on my program.


The greatest part of my job is seeing the amazing transformations of my 28 family… inside and out. My 28ers often tell me my program has helped improve their confidence and self-belief, as well as improving their relationships, lifestyle, and mental health.

Thousands of 28ers have changed their lives on my program. Now it’s your turn!

(no lock-in contracts)

Australia’s #1 Fitness & Nutrition App For Apple & Android Phones

See the 28 app in action!

Fully customizable meal plans for all tastes

Every week you’ll receive our head nutritionist’s recommended weekly meal plan based on your dietary preferences and health goals.

We’ve designed your menu to provide you with a variety of flavours so you’ll never get bored. If you don’t like a suggestion you can always “Swap”, “Drop” or “Shop” to replace the meal with something else.

Make your weekly grocery shopping a breeze.

Once you’ve confirmed your recipes for the week (and how many servings per meal you need to cook), your app will provide you with an automated weekly shopping list.

We integrate with Woolworths for even more convenience

If you’re short on time and want to link your shopping list via our integration with Woolworths, you can even have your weekly ingredients delivered straight to your door!

28 Delivers Real Results


Real Support – 7 days a week

Our fitness & nutrition app provides you with live support, 7 days a week. When you join the 28 family, you’ll have access to ‘Sam’s Crew’, my nutrition & fitness support team. The crew work closely with me here at 28 HQ, and they’re available to help you 7 days a week via email, live chat, and our private Facebook group.

28 By Sam Wood Crew

It isn’t just about helping you tone up and lose weight, it’s about helping you make positive changes to your life so you can become the best version of you.

Live tips & motivation via your 28 app

Of all the features on my app, my personal favourite is ‘Sam Cam’ because this is how I get to connect with you in real-time. Every day I’ll send you a daily motivation or education video to help you get on track and keep you on track.

Sam Wood's signature

The fitness app designed for your busy life

  • All you need is your phone and 28 minutes a day
  • Workout from the comfort of your own home at any time that suits you
  • Apple Health integration to track all your health statistics in one place
  • Automated weekly shopping list (once you confirm your preferred recipes)
  • Optional Woolworth’s integration to deliver your groceries to your door

Flexible weekly meal & exercise plans

  • Real food – real results – real easy
  • Over 3,000 recipes to choose from – ‘I Quit Sugar’ approved
  • Keep it simple. Choose your diet and exercise preferences, tell us your health goals and just follow my plan!
  • … or make it custom. You can tailor your daily workouts and weekly meal plan exactly as you like.

Australian Support

  • Daily motivation and support from me, in real-time, via Sam Cam.
  • 24/7 support from my team of fitness & nutrition experts
  • Access our supportive Private Facebook Community – you’ll join thousands of 28ers like you!

The fitness app that works for you

  • Monthly and quarterly subscription options
  • No lock-in contracts
  • You can cancel at any time
  • 28 is the fitness program that will fit into your life.
  • Anytime, any place, anywhere.

When you join the 28 program you’ll be asked to select your health goals, your dietary preferences and your current fitness level to ensure you get the best results (if you’re unsure what level you are, just ask one of our crew on live chat!).

How to activate your 28 By Sam Wood app

Get Australia’s #1 fitness & nutrition app

Join the 28 family, download the app, and follow my program. I guarantee you’ll reach your health goals.



Need More Help? FAQs

Got a question? Drop us a line and we’ll get back to you ASAP