Mon · Wed · Fri
Three Day Full Body
The smallest program that still builds everything. Best for your first two years under a barbell, and for anyone whose week collapses without warning.
$29.99
Buy: instant download
Self guided
The programs,
without the coach.
Twelve weeks, written out completely. Every set, every rep, every RPE target and the rule for adding weight. The same framework I run with coaching clients, minus me adjusting it for you. Buy once, run it forever.
Programs
Three splits. Same twelve weeks.
They share a progression model, a deload structure and a substitution list. What changes is how many days you can honestly protect in a week. Pick for the schedule you actually have, not the one you intend to have.
Most picked
Upper / Lower ×2
Four Day Upper / Lower
The default. Enough frequency to drive each lift twice a week and enough volume to actually grow. If you can hold four sessions, run this one.
$39.99
Buy: instant download
Push · Pull · Legs · Upper · Lower
Five Day Push / Pull / Legs
For lifters past the two year mark who need more volume than four days can carry, and whose schedule is genuinely stable. Don’t buy this one hopefully.
$59.99
Buy: instant download
All three
Buy the schedule you have now.
Keep the ones you’ll grow into.
Your availability will change. A new job, a custody schedule, a season where four days stops being realistic. The bundle lets you move between splits at the end of any twelve week block without buying twice, and each one picks up where the last left off.
$99.99
$129.97 bought separately
Get all three
Inside every program
Six to seven pages. No filler.
There is no 40 page PDF here padded with stock photos and a chapter on hydration. Everything below is what you actually need to run twelve weeks without asking a single question.
The notation, taught once
Sets, reps, RPE, tempo and rest explained on one page, with an RPE table you can check during the session until it becomes automatic.
The progression rule
One rule that removes every load decision: hit the top of the range at or below the target RPE, add weight. Miss twice, drop ten percent and rebuild.
Three blocks of four weeks
Albedo, citrinitas, rubedo. Volume, then intensity, then load, with a deload every fourth week that is not optional.
Every session, written out
Exercise, sets, reps, RPE target, tempo, rest and a coaching note for each lift. The note is the part that usually costs money.
Fifteen substitutions
Two ranked alternatives per main lift with the stimulus that must be preserved, for the day the hack squat is taken.
A printable session log
Log the RPE you actually hit, not the one prescribed. The gap between the two is the only data worth having.
Choosing
Which one, honestly.
The most common mistake is buying the five day because it sounds like more progress. Three sessions completed beats five sessions planned, every time.
| Three Day | Four Day | Five Day | |
|---|---|---|---|
| Training age | 0 to 2 years | 1 to 5 years | 2+ years |
| Session length | 55 to 70 min | 60 to 75 min | 55 to 70 min |
| Weekly time | ~3 hours | ~4.5 hours | ~5.5 hours |
| Sets per muscle / wk | 10 to 14 | 14 to 18 | 16 to 22 |
| Missing one session | Costly: reshuffle it | Absorbed easily | Absorbed easily |
| Schedule needed | Chaotic is fine | Broadly stable | Genuinely stable |
| Best for | The First Barbell | The Rebuild | Past a plateau |
A program can’t watch your bar path.
If your sleep, your bloodwork and your training are tangled together, or you’ve run good programs before and stalled anyway, the problem isn’t the programming, and buying another one won’t fix it. That’s what coaching is for.
Questions
Before you buy.
What exactly do I get, and how?
A PDF, delivered by email the moment you pay. Six to seven pages,
designed to be read on a phone in a gym or printed and kept in your bag. No app,
no login, no subscription.
What equipment do I need?
A barbell, plates, an adjustable bench, a squat rack, dumbbells to a
reasonable weight, and a cable stack. Every machine lift has a free weight substitution
listed, so a well equipped home gym works. A hotel gym does not.
Kilos or pounds?
Both are written into the progression rule: 2.5 kg / 5 lb on upper body
lifts, 5 kg / 10 lb on lower body lifts. The programs themselves never prescribe an
absolute weight, only an effort, so the unit never matters.
I’m under 18. Can I run these?
The three day, yes, with a parent aware you’re doing it. Show them
the program. It’s technique, effort and food. No supplements or peptides.
Don’t start on the five day; you have more time than anyone reading this page.
What happens after the twelve weeks?
Week 12 is a retest: a heavy single on your two main lifts, photos in
the same light, and the same bloodwork panel if you had one drawn. Then you either run
it again with your new numbers, move to a different split, or bring the data to a
coaching application.
Refunds?
Thirty days, no questions asked. Email the address below and it’s
processed the same week. You keep the file. Chasing it back is not worth either of
our time.
Scope of practice
These programs provide fitness and nutrition education. They are not medical advice, diagnosis or treatment. Consult a physician before beginning any training program, particularly if you have an existing condition, are pregnant, or take medication.
Programs are licensed to one person for personal use and may not be resold or redistributed. No program includes any supplement, peptide or pharmaceutical component.
Twelve weeks · instant download
Pick the schedule
you can actually keep.
Every set accounted for, thirty days to decide it wasn’t for you.
Choose a split