how it works.
- 1
Pick a plan
Choose your goal and the men's or women's edition.
- 2
Get the PDF
It arrives by email a minute after you pay.
- 3
Start easy
Weeks 1 and 2 teach you the moves and find your weights.
- 4
Train
Each day lists the moves, sets, reps and rest.
- 5
Eat
A table picks your meal plan. Weigh your food in grams.
- 6
Check in
Weigh in every 2 weeks and adjust the meal plan.
Red sets
A red set goes until you can't do another clean rep. That is true failure. Only small moves and machines get red sets.
You need
- A gym, or a floor for bodyweight
- A kitchen scale
- A phone