Real Numbers. Real Programs.
This program came from my notes app. 1,300+ lines of real training logs, two years, real numbers. I packaged the exact work that moved those numbers into four beginner-friendly plans — so you don't have to figure it out alone.
Choose Your Program
Every plan is beginner-friendly. The only difference is how far you want to go.
"Go from inconsistent to unstoppable in 3 months."
4 days/week, Push/Pull/Legs/Arms split. 3 phases that build on each other — form first, then intensity, then your first PR week.
"Four months of real structure. The body follows the plan."
5 days/week, classic bro split. 4 phases from form to strength — supersets, drop sets, and a PR test at Week 16.
"Six months is all it takes. Most people never start."
PPL twice a week, 6 phases. Introduces the Big 3 and the Pull-Up Ladder. Where physiques actually change.
"A full year. A completely different person."
4 rotating 90-day blocks — Starter → Build → Strength → Peak. The complete arc that built a 315 lb deadlift from scratch.
What You Get
Every session has sets, reps, exercise order, and notes. Walk in knowing exactly what you're doing.
Every session starts the same way — this is the non-negotiable warm-up that appeared in almost every real log. It works.
Every move explained without jargon. Hammer Curls, Lat Pull-Downs, Supersets — all defined before you need them.
A simple log modeled after the real notes that built these numbers. You track it, you own it.
Protein targets and meal timing basics — just what you need, nothing you don't. Included in 180 and 360 plans.
Every plan ends pointing you to the next level. The 90 feeds into the 120. The 360 is the full picture.
Common Questions
Do I need a gym membership?
Yes — these programs are built around gym equipment (barbells, dumbbells, cables, machines). Most standard gyms have everything you need. No home-workout substitutions are included, but the exercise glossary explains how to use every piece of equipment.
I'm a complete beginner. Is this for me?
The 90-Day Starter is built specifically for people who've never followed a structured program before. Phase 1 focuses on form, light weights, and getting the habit locked in. If you can walk into a gym, you can do this.
Which plan should I start with?
If you've trained before and feel solid on the basics, start with the 120-Day Build. If you're new or restarting after a long break, start with the 90-Day Starter. The 180 and 360 plans are designed to build on the foundation you get from the shorter programs.
What format do I get?
Each plan is a digital PDF download — readable on your phone, tablet, or printed out for the gym. You get instant access after purchase.
Are these real workouts or made-up programs?
Real. These plans are built directly from 2+ years of personal training logs — the same sessions, splits, and progressions that moved bench from 110 to 250 lbs and squat from 130 to 275 lbs. Nothing in here is theoretical.
Stop Guessing.
Start Logging.