Three phases. One clear path.
13-week plan: Foundation, Build, Strength.
Free training guide
Builtnot bought
The one rule that builds strength, in depth. Free.
The full program · $4.99
The 90-Day Build
The free guide gives you the rule. This gives you the next 90 days.
Every session planned for 13 weeks. Training and nutrition, in one 76-page guide built for your phone.
One-time payment · Instant PDF download after checkout
No blank sessions. No guesswork.
What you get
39 sessions, laid out.
Workouts A, B and C, 3 a week. Sets, reps and rest included.
Gym or home.
A home version for every exercise.
Measure what you built.
Baseline test in week 1. Retest in week 13.
Recovery is part of the plan.
Lighter weeks in weeks 4, 8 and 11 so you keep progressing.
Know your next move.
Exact add-or-hold rules for every lift, plus what to do when you stall, miss a week, or train at home.
Your numbers in 5 minutes.
Calorie and protein targets with a fill-in worksheet.
Food you can actually plan.
4 full sample eating days, from 1,560 to 3,045 calories, and a grocery list.
Adjust without guessing.
Simple rules for adjusting your food every 2 weeks.
Supplements, honestly.
What's worth it. What isn't.
Keep the evidence.
13-week tracker, week 1 vs week 13 results page, and daily habit checklist.
Turn your log into targets.
A copy-paste AI prompt for your next session.
Real pages. The actual plan.
Look inside
The rule or the whole roadmap
Free vs full
| Free guide | The 90-Day Build |
|---|---|
| The one rule + 4 main liftsIncluded | The one rule + 4 main liftsIncluded |
| Workouts2 workouts | Workouts3 workouts × 13 weeks |
| Progression rulesIncluded | Progression rulesIncluded |
| 13-week phases + lighter weeks— | 13-week phases + lighter weeksIncluded |
| Baseline test + retest— | Baseline test + retestIncluded |
| Home version of every exercise— | Home version of every exerciseIncluded |
| Nutrition: calories, protein, sample days, grocery list— | Nutrition: calories, protein, sample days, grocery listIncluded |
| Trackers + checklists— | Trackers + checklistsIncluded |
| PriceFree | Price$4.99 |
Who it's for
You've learned the basics (or just read the free guide) and want a plan you don't have to think about. Gym or home. Beginner to early intermediate.
Not for you if
You want a 6-day bodybuilding split or a competition peak.
Your next 13 weeks
$4.99
One-time. Instant download. Yours to keep.
Less than a protein shake.
A few things worth knowing
What's inside
The free guide, page by page
- 01
The one rule
Progressive overload, explained properly.
- 02
The clean rep
What a rep that counts looks like.
- 03
The four lifts
Squat, hinge, push, pull — with home options.
- 04
Workouts A and B
Two sessions, alternated. That's it.
- 05
When to add, when to hold
Clear rules for every session.
- 06
Log template + AI prompt
Track lifts and spot stalls fast.
- 07
Recovery
Sleep, food and rest that let you grow.
- 08
Your 12 weeks
A simple roadmap from day one.
FAQ
- Is the free guide really free?
- Yes.
- Do I need a gym?
- No, every lift has a home option.
- Who is this for?
- Beginners to early intermediates.
- Refunds?
- If the 90-Day Build is not for you, email within 14 days.