Free download
The 7-Day Gym Starter Plan
The hardest part is the first week. This is that week, written out — so you walk in knowing exactly what you're doing.
- A 7-day schedule: 3 training days, 2 movement days, 2 rest days
- Three beginner full-body workouts with sets, reps, and rest
- Basic nutrition guidance — protein targets and plate structure
- A one-page habit tracker
- A simple progress tracker for weight and measurements
General fitness education only. Consult a qualified healthcare professional before starting a new exercise program.
Want the whole system?
The full program covers 10 modules, four training tracks, the exercise library, and the workout tracker.
See the full program