Training • nutrition • weekly structure • checklists
A clear plan to build your dream body—without extremes
Most people don’t fail because they “lack willpower.” They fail because they don’t have a system: workouts are random, food choices depend on mood, and progress is hard to measure. This PDF guide gives you a simple framework you can actually follow: a beginner-friendly training split, a nutrition structure built around protein and portions, and weekly checklists to stay consistent.
Quick overview
This PDF guide gives you a clear starting system: a simple training split, a practical nutrition framework, and weekly checklists you can repeat.
What you get
Workout templates for beginners, a grocery & meal-building checklist, portion guidance, and a weekly schedule that fits a busy routine.
First 14 days
A step-by-step plan to set calories, protein, steps, and training frequency without crash diets or extreme restrictions.
How to use
Follow the plan for 4 weeks, track the basics, and make small adjustments based on energy, recovery, and progress.
Training templates
Meal building
Grocery list
Weekly plan
Important: this guide is informational and does not replace professional medical advice.
Structured workouts
Repeatable templates for consistency.
Simple nutrition
Portions, protein, and practical meals.
Weekly checklist
Stay on track without guesswork.