If you’ve been feeling lost, frustrated, or stuck in your muscle-building journey, this free PDF is designed to get you back on track fast. Inside, you’ll find a simple but highly effective four-week plan that focuses on the core principles of building muscle — consistent training, smart nutrition, and tracking your progress. Whether you’re just getting started or you’ve been spinning your wheels in the gym, this guide will help you create structure and momentum over the next 30 days.
The workout section includes two starter programs: one for home and one for a commercial gym. These workouts are built around just the right mix of compound and accessory lifts so you can train hard without wasting time or energy. No fluff, no confusion — just four focused sessions per week to help you build strength and muscle while keeping your body healthy and injury-free.
To support your training, you’ll also get a list of budget-friendly, high-quality food choices that make it easy to hit your calorie and protein goals without spending a fortune. These food options are simple, satisfying, and realistic for everyday life. With this guide, you’ll have everything you need to train hard, eat well, and finally see real progress — all without overcomplicating the process or breaking the bank.
QUESTIONS & ANSWERS
Ask a Question-
Can this program be run longer than 4 weeks?
Yes absolutely. You can run it as long as you'd like. Let me know if you have any more questions.