Coach-built training programs for people who want a structured plan to follow on their own. Tell us about your goal, schedule, equipment, and training experience, then review the options that match your answers.
Each program provides its own training structure and instructions. Included files and exact requirements are program-specific.
Structured training instructions and progression for the plan.
Where included, digital or spreadsheet files support recording the work.
Linked exercise pages provide exercise instructions and available modifications.
Digital checkout and delivery are handled through Gumroad.
These four programs show the range of options. They are examples, not personalized matches; use the Program Finder to narrow the catalog around your goal and training situation.
Beginner strength
Beginner strength in four weekly sessions, plus required daily step targets. Choose the Gym Edition, which adds barbell work in its final phase, or the separate Home Edition with its documented dumbbell, ball, and band setup.
Build muscle
A four-day upper/lower program focused on building muscle through a structured split and progressive loading. Requires a full gym.
Train at home
Four weekly strength sessions using bodyweight and bands, with a secure anchor, a sturdy chair, bench, or step, and usable wall and floor space.
Short daily sessions
Six sessions of 15 minutes or less each week, with Day 7 defaulting to rest. Choose the dumbbell or band route; both use a bench, chair, or box and a loaded object.
Planning more than one training block? Five bundles pair programs that work well together at a lower combined price.
The guides: GLP-1 muscle preservation, training after 40, effort, logging, home training — the principles behind every program.
Review your options, understand the requirements, and explore the full program before you buy.
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