Choose your level
Every program comes in a separate gym and home version, pick whichever fits you. You get it as a PDF plan + Excel progress tracker, delivered straight to your email right after purchase. Payment is handled securely through Gumroad.
Strength program for beginners
Fullbody training 3× a week for anyone starting out in the gym or coming back after a break. For men and women.
- 12-week PDF plan with technique for every exercise
- Excel spreadsheet to track progress
- Exercises using gym equipment and machines
Strength program for men
A progressive strength program focused on building strength and muscle mass in the gym.
- 15-week periodized PDF plan
- Excel spreadsheet to track progress
- Exercises using gym equipment and machines
Strength program for women
Strength training adapted for the female body, in the gym: strength, shape and confidence.
- 15-week PDF plan with progression
- Excel spreadsheet to track progress
- Exercises using gym equipment and machines
Strength program for beginners
Learn the fundamental lifts with proper form and build your first solid strength base, no gym required.
- 15-week PDF plan with progression
- Excel spreadsheet to track progress
- Exercises with minimal equipment at home
Strength program for men
A progressive strength program focused on building strength and muscle mass, no gym required.
- 15-week periodized PDF plan
- Excel spreadsheet to track progress
- Exercises with minimal equipment at home
Strength program for women
Strength training adapted for the female body, at home: strength, shape and confidence, no gym required.
- 15-week PDF plan with progression
- Excel spreadsheet to track progress
- Exercises with minimal equipment at home