Real training and nutrition programs, built from years in the gym and 40 kg of lessons. Pick one, enter your email, and download it straight away.
Not sure where to start? Read Habits first. Then follow the path: Foundation → Recomp → Cut or Build. Fuel and Engine work with all of them.
01 · Habits (start here)
Break old habits, build new ones and stop starting over. Worksheets and a 30-day tracker.
02 · Foundation
Your first 4 weeks in the gym. Three full-body sessions a week.
03 · Recomp
Lose fat and build muscle at the same time. 12 weeks, 4 days a week.
04 · Cut
Lose fat without losing muscle. Training and nutrition, together.
05 · Build
Add real size and keep it lean. 8 weeks, 5 days a week, with a 4-day option.
06 · Fuel
Your numbers, a batch-cook system and 10 high-protein recipes with a Middle Eastern twist. Works with every program.
07 · Engine
Cardio for a stronger heart: how much, how hard and which type, an 8-week plan for every level, and what the guidelines say for common health conditions.