Foundational Fitness Programs — Instant Download
Everything you need to know about our programs and how they work.
We currently offer two beginner programs: a Men's 6 Month Beginner Program ($25) focused on a Push/Pull/Legs split, and a Women's 12 Week Beginner Program ($20) focused on lower body and core. Both are designed for people with little to no gym experience.
Yes — that's exactly who they're built for. The programs start with foundational movements and progressively increase intensity over time. You don't need any prior gym experience to start.
These are beginner-focused foundations. If you've been training consistently for 6+ months, you'll likely want something more advanced. That said, the fundamentals are always worth revisiting.
Structure and progression. Free programs are often random workout lists with no plan for how to build over time. Our programs give you a complete multi-week system with scheduled rest, progressive overload, and a clear path from day 1 to the end.
Because we believe your first step into the gym shouldn't cost $200. The goal is to remove the barrier between wanting to start and actually doing it. We price for accessibility, not profit maximization.
After purchase, you'll receive an instant PDF download. No waiting for shipping, no app required. Buy it, download it, start today.
PDF. You can view it on your phone, tablet, laptop, or print it out. Whatever works best for you at the gym.
Due to the nature of digital downloads, all sales are final. However, if you have an issue with your purchase, reach out to us and we'll work with you.
Yes. All payments are processed through Stripe, the same payment infrastructure used by companies like Amazon and Google. We never see or store your card details.
Both programs are 3 days per week with 2 rest days and 2 active rest days. This schedule gives your body time to recover while keeping you active.
A standard commercial gym with barbells, dumbbells, cable machines, and basic machines (leg press, leg extension, etc). Most gyms have everything you need.
Days where you stay active at a lower intensity — walking, running, yoga, swimming, pilates. The idea is to stay moving without taxing the muscles you're training during the week.
Absolutely. The active rest days are a great time for cardio. You can also add cardio after your training sessions if you prefer.
The 3-day structure gives you flexibility. If you miss Monday, shift the week by a day. The important thing is consistency over time, not perfection in any given week.
Since 2016. It started as a passion project at 16 years old and has been evolving ever since.
Yes. We're building out more programs, content, and resources over time. Sign up for our newsletter to be the first to know about new releases.
Not yet, but it's on the roadmap. Stay tuned.