Digital product
An 18-page, 12-week guide that teaches the foundation behind physique progress: how to train with structure, set calories and macros, build repeatable meals, recover, check in, and stay consistent without guessing.
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What you get
The PDF is built as a coach-in-your-pocket walkthrough: setup pages first, then nutrition, groceries, meals, training splits, recovery, and weekly adjustment rules.
Training rules, split schedules, exercise tables, cue charts, and set targets.
The PDF breaks down how to warm up, progress your lifts, use the 5-8 rep range, take sets to technical failure, rest properly, and keep cardio in without letting it ruin performance.
Step-by-step setup, goal rules, macro examples, and tracking app recommendations.
You get a practical starting process for finding maintenance calories, choosing a cut, bulk, or recomp, and adjusting only when the data says to adjust.
Budget grocery carts, food lists, meal combinations, and workout nutrition rules.
The guide gives simple shopping systems and repeatable meals so clients can stop guessing what to buy, what to cook, and what to eat around training.
Recovery standards, adjustment rules, progress-photo guidance, and next-step coaching direction.
This section keeps the blueprint from becoming another PDF that gets ignored. It shows what to review each week and when to adjust calories, sleep, hydration, or adherence.
Access after checkout