{"title":"eBooks","description":"","products":[{"product_id":"updated-high-intensity-bodybuilding-ebook-30-days-of-workouts-includes-videos","title":"HIIB eBook Volume 2 - 30 Days of Workouts","description":"\u003cmeta charset=\"utf-8\"\u003e\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e\u003cstrong style=\"background-color: #ffff00;\"\u003e\u003c\/strong\u003eBy popular demand! Volume 2! It does not matter which version you start with 1 or 2. Both have 30 unique workouts that are goal oriented towards gaining more muscle, more strength, and losing fat ALL AT THE SAME TIME.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e*This version does not currently have video links. Get \u003ca href=\"https:\/\/www.gymryan.com\/collections\/performance-ebooks\/products\/high-intensity-bodybuilding-ebook-30-days-of-workouts-includes-videos\" title=\"interval weight training\"\u003evolume 1\u003c\/a\u003e if you need the video tutorials.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eLike volume 1, this ebook introduces a style of training known as Interval Weight Training, which was designed by Pat O’Shea in the 1970’s. The workouts I've created utilize a combination of IWT, functional movements, and bodybuilding. It's a 30-day program that follows a 3 days on\/1 day off schedule.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003eThis mixture of exercises and concepts yields the greatest gains of any program design to date. It’s efficient on time, fun, builds incredible work capacity, and has the ability to burn fat and build muscle at the same time. In my humble opinion it is the “holy grail” of exercise prescription. \u003ci\u003eHowever, this is going to be extremely difficult at times—so be ready to work! \u003cspan class=\"Apple-converted-space\"\u003e \u003c\/span\u003e\u003c\/i\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ci\u003e\u003cspan class=\"Apple-converted-space\"\u003e \u003c\/span\u003e\u003c\/i\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan class=\"Apple-converted-space\"\u003eRecommended equipment*:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan class=\"Apple-converted-space\"\u003e-Barbell + plates\u003cbr\u003e-Dumbbells\u003cbr\u003e\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e-Kettlebells\u003cbr\u003e\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e-Assault Bike \u003cbr\u003e-Rower\u003cbr\u003e-SkiErg\u003cbr\u003e-Jumprope\u003cbr\u003e-Pull-up bar\u003cbr\u003e-GHD\u003cbr\u003e-Climbing rope\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan class=\"Apple-converted-space\"\u003e*you can always modify workouts that use equipment you don't have access to!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cstrong\u003e\u003cspan class=\"Apple-converted-space\"\u003e*Sample Workout:\u003c\/span\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan class=\"Apple-converted-space\"\u003e2 Rounds:\u003cbr\u003e\u003cbr\u003eMin. 1) Max Bench Press 185\/95 \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eMin. 2) 200m Run \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eMin. 3) Max Pull-Ups \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eMin. 4) Max Bench Press 185\/95 \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eMin. 5) 60 Double Unders \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eMin. 6) Max Pull-Ups \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eMin. 7) Max Bench Press 185\/95 \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eMin. 8) 200m Run \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eMin. 9) Max Pull-Ups \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eMin. 10) Max Bench Press 185\/95 \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eMin. 11) 60 Double Unders \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eMin. 12) Max Pull-Ups\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan class=\"Apple-converted-space\"\u003e*Seems more complicated than it actually is. It's just switching out running and double unders, but I have to write it out so it makes sense.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan class=\"Apple-converted-space\"\u003e*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5 reps each time.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan class=\"Apple-converted-space\"\u003e*RX+ is strict pull-ups or muscle ups\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eConditioning \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003e10min. to get as far as possible... \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003e10-20-30-40-50 \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003eRussian KB Swings 70\/53 \u003c\/span\u003e\u003cbr\u003e\u003cspan class=\"Apple-converted-space\"\u003ePush-Ups\u003c\/span\u003e\u003c\/p\u003e","brand":"Crossfit Chalk","offers":[{"title":"Default Title","offer_id":15402221437030,"sku":"","price":30.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/VOL_2_COVER.JPEG?v=1542831798"},{"product_id":"updated-kettlebells-ebook-30-days-of-workouts-includes-videos","title":"Kettlebells eBook - 30 Days of Workouts (includes videos!)","description":"\u003cmeta charset=\"utf-8\"\u003e\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #ff8000;\"\u003e\u003cstrong\u003e\u003c\/strong\u003e\u003c\/span\u003eIf you thought kettlebells were only for swinging, this ebook will make you think again! 30 days of widely varied workouts, from AMRAPs to EMOMs and goblet squats to reverse Turkish get-ups. The program follows a 3 days on\/1 day off schedule and is a great way to introduce new movements and workout formats into your routine!\u003cspan class=\"Apple-converted-space\"\u003e \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eSome workouts do require (2) kettlebells, so it would be nice if you had access to two at the same weight, but if not it’s okay, you can still make it work with one.\u003c\/p\u003e\n\u003cp\u003eEvery day is very unique and should have no problem keeping your enthusiasm!\u003c\/p\u003e\n\u003cp\u003eThis program is a great tool for bettering yourself as an all-around athlete, and with so little necessary equipment, these workouts can be done just about anywhere!\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e*I suggest a 53lb KB for men and a 35lb for women most of the time. For advanced, I suggest 70lb for men and 53lb for women. However, these are all subjective to the person. In a gym setting these would be your typical numbers.\u003cspan class=\"Apple-converted-space\"\u003e \u003c\/span\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eEnjoy!!\u003c\/b\u003e\u003c\/p\u003e\nRecommended equipment (in addition to kettlebells)*: \u003cbr\u003e-Pull-up bar\u003cbr\u003e-Jumprope\u003cbr\u003e-Box (for box jumps and dips)\n\u003cp\u003e*if you don't have access to these things, don't worry! Suggestions for modifications are given in the book.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cstrong\u003e*Sample Workout\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eFor Time:\u003cbr\u003e2 Kettlebells needed for this one:\u003c\/p\u003e\n\u003cp\u003e10 KB Hang Snatch (right arm) 53\/35b \u003cbr\u003e10 KB Hang Snatch (left arm) \u003cbr\u003e10 KB Thrusters with both arms\u003cbr\u003e9 KB Hang Snatch (right arm) 53\/35b \u003cbr\u003e\u003cspan\u003e9 KB Hang Snatch (left arm) \u003c\/span\u003e\u003cbr\u003e\u003cspan\u003e9 KB Thrusters with both arms\u003c\/span\u003e\u003cbr\u003e...Then 8 of all that ...Then 7 ... All the way down to 1.\u003c\/p\u003e\n\u003cp\u003e*If you didn't have 2 KBs today, just switch off every other round on the thrusters OR split the reps each side. No biggy :)\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"Crossfit Chalk","offers":[{"title":"Default Title","offer_id":15462882345062,"sku":"","price":27.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/GymRyan_Kettlebells_V2_3e1121a0-965e-477e-b908-f9301aab605f.png?v=1542256658"},{"product_id":"high-intensity-bodybuilding-ebook-30-days-of-workouts-includes-videos","title":"HIIB eBook Volume 1 - 30 Days of Workouts (includes videos!)","description":"\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e\u003cspan style=\"background-color: #ffffff;\"\u003e\u003ciframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/7oITapeSU58\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"\u003e\u003c\/iframe\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"background-color: #ffffff;\"\u003eThis ebook introduces a style of training known as Interval Weight Training, which \u003c\/span\u003ewas designed by Pat O’Shea in the 1970’s. The workouts I've created utilize a combination of IWT, functional movements, and bodybuilding. It's a 30-day program that follows a 3 days on\/1 day off schedule.\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003eThis mixture of exercises and concepts yields the greatest gains of any program design to date. It’s efficient on time, fun, builds incredible work capacity, and has the ability to burn fat and build muscle at the same time. In my humble opinion it is the “holy grail” of exercise prescription. \u003ci\u003eHowever, this is going to be extremely difficult at times—so be ready to work! \u003cspan class=\"Apple-converted-space\"\u003e \u003c\/span\u003e\u003c\/i\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ci\u003e\u003cspan class=\"Apple-converted-space\"\u003e \u003c\/span\u003e\u003c\/i\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan class=\"Apple-converted-space\"\u003eRecommended equipment*:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan class=\"Apple-converted-space\"\u003e-Barbell + plates\u003cbr\u003e-Dumbbells\u003cbr\u003e\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e-Kettlebells\u003cbr\u003e\u003c\/span\u003e\u003cspan class=\"Apple-converted-space\"\u003e-Assault Bike \u003cbr\u003e-Rower\u003cbr\u003e-SkiErg\u003cbr\u003e-Jumprope\u003cbr\u003e-Slamball\u003cbr\u003e-Pull-up bar\u003cbr\u003e-GHD\u003cbr\u003e-Climbing rope\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan class=\"Apple-converted-space\"\u003e*you can always modify workouts that use equipment you don't have access to!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cstrong\u003e\u003cspan class=\"Apple-converted-space\"\u003e*Sample Workout*\u003c\/span\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e5 ROUNDS: \u003cbr\u003e6 Power Cleans (Heavy as possible, but with CLEAN form) \u003cbr\u003eimmediately into; \u003cbr\u003e6 Bench Press (Heavy as possible) \u003cbr\u003eimmediately into; \u003cbr\u003e2min. of Max Double Unders \u003cbr\u003eRest 2min.\u003cbr\u003e\u003cbr\u003eAfter the last round, Rest 5min. (Including the 2min.)\u003c\/p\u003e\n\u003cp\u003eFor Quality:\u003cbr\u003e10-9-8-7-6-5-4-3-2-1 \u003cbr\u003eStrict Pull-Ups \u003cbr\u003eStrict Handstand Push-Ups\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"Crossfit Chalk","offers":[{"title":"Default Title","offer_id":15558481707110,"sku":"","price":30.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/Capture_434493de-86f5-4a14-b44a-63ce76db9bbd.PNG?v=1542828259"},{"product_id":"dumbbells-only-ebook-30-days-of-workouts","title":"30 Days of Dumbbells VOL 1","description":"\u003cp style=\"text-align: center;\"\u003eI designed this program to truly be done anywhere. In 2017 and 2018 I traveled to tons of locations worldwide and came to the conclusion that dumbbells were the universal piece of equipment that everyone had (Gyms, hotels, and even peoples garages or basements).\u003cbr\u003e\u003c\/p\u003e\n\u003cdiv style=\"text-align: center;\"\u003e\u003cspan style=\"color: #ffffff;\"\u003e-\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv style=\"text-align: center;\"\u003eIt's also no coincidence that all the people I trained in my life, at some point, would ask the question, \u003cem\u003e\"what can I do with just a set of dumbbells?\"\u003c\/em\u003e So I created these programs - the most unique, fun and effective dumbbells-only workouts on the planet!\u003c\/div\u003e\n\u003cdiv style=\"text-align: center;\"\u003e\u003cspan style=\"color: #ffffff;\"\u003e-\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv style=\"text-align: center;\"\u003eNot only am I going to consider this the \"universal\" training program since it can literally be done anywhere, but I am also going to put my stamp on the fact that it is going to make you look damn good while doing it.\u003cbr\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"text-align: center;\"\u003e\u003cspan style=\"color: #ffffff;\"\u003e-\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv style=\"text-align: center;\"\u003eThese are not your average Men's Health Magazine dumbbell workouts. These are legit hard workouts for people who want to get it in and be done for the day. People who have limited time but are also above that \"fluff\" that's floating around the internet world. Get ready to work and the results will speak for themselves.\u003c\/div\u003e\n\u003cdiv style=\"text-align: center;\"\u003e\u003cspan style=\"color: #ffffff;\"\u003e\u003cstrong\u003e-\u003c\/strong\u003e\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv style=\"text-align: center;\"\u003e\n\u003cstrong\u003eYou're welcome and Godspeed. \u003c\/strong\u003e\u003cbr\u003e\n\u003c\/div\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":15918242332774,"sku":"","price":26.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/30DaysofDB-Volume1.jpg?v=1610654724"},{"product_id":"hiib-100","title":"HIIB 100 - 30 Days of Workouts (Advanced Level)","description":"\u003cdiv style=\"padding-left: 30px;\"\u003eMy original HIIB eBooks made such an impact on the training world that I wanted to create something even more unique, that delivers better results in even less time. So I incorporated one of my favorite mass-building routines, “German Volume Training,” into the flow of the HIIB style. After a few weeks of testing these workouts, I realized that I had put together something seriously awesome. These workouts are not only crazy efficient, they are also genuinely enjoyable!\u003cbr\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003eEvery single workout has an emphasis for the day, and the main lifts will add to 100 reps total each time (following traditional GVT protocol).\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e\u003cspan style=\"color: #ffffff;\"\u003e-\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003eThese will not be easy. You will be sore. However, you'll also be in and out of the gym faster than you ever have before, you'll see better results, and you'll actually have fun with your training. After one month of this, I guarantee your approach to fitness will never be the same.\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e\u003cspan style=\"color: #ffffff;\"\u003e-\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003eIf you’re new to the HIIB (high intensity interval bodybuilding) style, I recommend starting with the HIIB Volume 1 book before doing something like this. The amount of volume in this book should be for advanced athletes who are use to high volume.\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e\u003cspan style=\"color: #ffffff;\"\u003e-\u003c\/span\u003e\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e\u003cem\u003e(NO VIDEOS are included in this book at this time. If you need video instruction, start with my \u003ca href=\"https:\/\/www.gymryan.com\/collections\/performance-ebooks\/products\/high-intensity-bodybuilding-ebook-30-days-of-workouts-includes-videos\" title=\"interval bodybuilding\"\u003eHigh Intensity Interval Body Building - VOLUME 1\u003c\/a\u003e program)\u003c\/em\u003e\u003c\/div\u003e\n\u003cdiv style=\"padding-left: 30px;\"\u003e \u003c\/div\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cstrong\u003eExample workout:\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e10 Rounds:\u003cbr\u003e15\/12 Cal Assault Bike (Or machine available)\u003c\/p\u003e\n\u003cp\u003e10 DB Flat Bench Press 70\/45s+\u003cbr\u003e10 Strict Pull-Ups\u003cbr\u003eRest 90sec. After each Round\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003eRest 5-10min.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e4 Rounds:\u003cbr\u003e8-10 DB Incline Bench Press (Heavy as possible)\u003cbr\u003eimmediately into;\u003cbr\u003e8-10 DB Incline Bent Over Rows (Heavy as possible. 2 DBs in hand)\u003c\/p\u003e\n\u003cp\u003eRest 90sec. After Each Set \u003c\/p\u003e\n\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"Crossfit Chalk Performance Training","offers":[{"title":"Default Title","offer_id":27914737221734,"sku":"","price":30.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/imagejpg.jpg?v=1556133907"},{"product_id":"9-weeks-of-crossfit","title":"9 Weeks of Strength \u0026 Conditioning","description":"\u003cp class=\"p1\"\u003e\u003cstrong\u003e\u003cspan style=\"background-color: #ffff00;\"\u003eGRAB THIS PROGRAM AT 30% OFF THIS WEEK ONLY!\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThis is a 9 week program following my signature 'Strength \u0026amp; Conditioning' programming (previously named '9 weeks of crossfit'). But... I promise you these are not just any old ‘CrossFit’ \/ or Strength combo workouts that you've seen before. They are tried, tested and true, proven by thousands of people.\u003c\/p\u003e\n\u003ch5 class=\"p1\"\u003e\u003cem\u003e\u003cstrong\u003eNever Settle for Mediocre Programming!\u003c\/strong\u003e \u003c\/em\u003e\u003c\/h5\u003e\n\u003cp class=\"p1\"\u003e\u003cem\u003eMy unique style of programming is unlike anything you’ve seen anywhere else. It has made me one of the most sought out coaches in the world. I've also thrown in several additional tips and tricks throughout the program to give you an extra 'edge' in your training.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eOne thing that I also do a little different in this strength \u0026amp; conditioning program is I've added days with a little more of a bodybuilding focus. This has always been the secret sauce when people ask me, “how are literally all of your members in such good shape!?”⁣\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cbr\u003eAdding in days like this doesn’t just improve aesthetics, but it improves morale (because it’s something different and new), and it improves overall MUCH NEEDED strength when you do want to incorporate more advanced movements. ⁣\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e \u003c\/p\u003e\n\u003cp class=\"p1\"\u003eA little background... Before I opened my brick and mortar gym in Orange County, CA, I coached for thousands of hours. I have competed all over the world… I’ve seen it all when it comes to workout styles and programs.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eI’ve also acquired multiple degrees and certifications in the exercise science field that have attributed to this style I’ve created, along with the 15+ years of experience as a professional athlete and coach.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWhen it comes to training \u0026amp; results, the most important factor for me is, and always will be, keeping morale high and making workouts fun! But… If you can do that AND make people stronger, sexier and healthier, then you’ve really created something special. And that’s what I’ve done with this program. \u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cem\u003eSo you’ve done your research, you found me, and you heard I’m ‘the guy.’ There’s a reason for that and you’re about to find out why. Enjoy! :)\u003c\/em\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cem\u003e__\u003c\/em\u003e\u003c\/p\u003e\n\u003ch2 class=\"p1\"\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cstrong\u003eSAMPLE WORKOUT:\u003c\/strong\u003e\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp class=\"p1\"\u003e\u003cem\u003e\u003cb\u003eBack Squats:\u003c\/b\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cul class=\"ul2\"\u003e\n\u003cli class=\"li1\"\u003e75% x 5\u003c\/li\u003e\n\u003cli class=\"li1\"\u003e85% x 3\u003c\/li\u003e\n\u003cli class=\"li1\"\u003e95% x Max Reps\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e*\u003cem\u003eIn between sets, complete a 1min plank hold (on your hands) with a 45\/25lb plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. (That’s a good thing don’t worry!)\u003c\/em\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cem\u003e\u003cb\u003eMetcon:\u003c\/b\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cul class=\"ul1\"\u003e\n\u003cli class=\"li1\"\u003e15min AMRAP\u003c\/li\u003e\n\u003cli class=\"li1\"\u003e10 Cal Row\u003c\/li\u003e\n\u003cli class=\"li1\"\u003e10 Wall Balls (30\/20lb)\u003c\/li\u003e\n\u003cli class=\"li1\"\u003e2 squat cleans @ 50% of 1RM\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003e\u003cem\u003e\u003cb\u003e*every 2 rounds add 5% to the bar, so it goes like this:\u003c\/b\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cul class=\"ul1\"\u003e\n\u003cli class=\"li1\"\u003eRound 1 and 2 is 50%\u003c\/li\u003e\n\u003cli class=\"li1\"\u003eRound 3 and 4 is 55%\u003c\/li\u003e\n\u003cli class=\"li1\"\u003eRound 5 and 6 is 60% … and so on…\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003e\u003cem\u003e*(scaled is 135\/95 the entire time (no increase in weight)\u003c\/em\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cem\u003e___\u003c\/em\u003e\u003c\/p\u003e\n\u003ch3 class=\"p1\"\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cstrong\u003eRequired Equipment for this Program:\u003c\/strong\u003e\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"p1\"\u003eFor this program you will need a 'functional gym' setup. That mean you don't need typical bodybuilding equipment or machines, but you do need stuff like:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eBarbell \u0026amp; Plates\u003c\/li\u003e\n\u003cli\u003eRack\u003c\/li\u003e\n\u003cli\u003ePull-Up Bar\u003c\/li\u003e\n\u003cli\u003eWall Ball\u003c\/li\u003e\n\u003cli\u003eRow Machine \/ SkiErg \/ Assault Bike\u003c\/li\u003e\n\u003cli\u003eBox (something to use for box jumps\/step-ups)\u003c\/li\u003e\n\u003cli\u003eA Few Dumbbells\u003c\/li\u003e\n\u003cli\u003eKettlebell\u003c\/li\u003e\n\u003cli\u003eJump Rope\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003e \u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cem\u003e___\u003c\/em\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e \u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cem\u003e*If you’d like to have access to continuous workouts from this program, and all previous and future workouts, subscribe to \u003ca href=\"https:\/\/www.gymryan.com\/pages\/chalk-online\"\u003eChalk Online\u003c\/a\u003e! (If you've previously purchased the '9 Weeks of CrossFit' eBook, this program is not for you as it is the same guide just re-named)\u003c\/em\u003e\u003c\/p\u003e","brand":"Ryan Fischer Performance Training","offers":[{"title":"Default Title","offer_id":29238412509286,"sku":"","price":40.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/cover.jpg?v=1609960959"},{"product_id":"sweat-vol-1","title":"SWEAT! (VOL 1)","description":"\u003cp class=\"p1\"\u003eThese are not just any old workouts that you can find on some random internet blog or Instagram post. My unique style of programming has made me one of the most sought out coaches in the world.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eThe most important factor to me when it comes to training is keeping morale high and making fun workouts that no one has ever done before, but… if you dan do that while also making people stronger, sexier and healthier, then you’ve really created something special. And that’s what we have here with SWEAT!\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cem\u003eNo matter what program people follow, everyone seems to do a few of these a month no matter what. Even our bodybuilders on the full body program!\u003c\/em\u003e\u003cbr\u003e\u003cspan\u003e⁣\u003c\/span\u003e\u003cbr\u003e\u003cstrong\u003eReasoning?? It’s always LONG, FUN, and SWEATY!⁣\u003c\/strong\u003e\u003cbr\u003e\u003cspan\u003e⁣\u003c\/span\u003e\u003cbr\u003e\u003cspan\u003eHow often do you walk in the gym and really want to get a good sweat in, but don’t feel like lifting?? It happens to us all a lot I think... It’s totally normal! ⁣\u003c\/span\u003e\u003cbr\u003e\u003cspan\u003e⁣\u003c\/span\u003e\u003cbr\u003e\u003cspan\u003eOn those days we SWEAT 💦 ⁣\u003c\/span\u003e\u003cbr\u003e\u003cspan\u003e⁣\u003c\/span\u003e\u003cbr\u003e\u003cspan\u003eAnd oh ya, it’ll make you look pretty damn good too 😉⁣\u003c\/span\u003e\u003cbr\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThese workouts are always about 40 minutes in length, include lots of conditioning, lighter weights, higher reps and core work all mixed together!\u003c\/strong\u003e\u003c\/p\u003e\n\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003eThis is the first 9 weeks of a 2-Volume 18 week program. \u003ca href=\"https:\/\/www.gymryan.com\/collections\/performance-ebooks\/products\/sweat-vol-1-2-bundle-save-25\" title=\"SWEAT!\"\u003eCLICK HERE \u003c\/a\u003eto get Volume 2 at the same time and save 25% ($25).\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eSample workouts:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e1) \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e35 min to get as far possible...\u003c\/strong\u003e\u003cbr data-mce-fragment=\"1\"\u003e\u003cbr data-mce-fragment=\"1\"\u003e\u003cspan data-mce-fragment=\"1\"\u003e30 Devil Press 45\/30s\u003c\/span\u003e\u003cbr data-mce-fragment=\"1\"\u003e\u003cspan data-mce-fragment=\"1\"\u003eRun 1 mile\u003c\/span\u003e\u003cbr data-mce-fragment=\"1\"\u003e\u003cspan data-mce-fragment=\"1\"\u003e60 Toes-To-bar\u003c\/span\u003e\u003cbr data-mce-fragment=\"1\"\u003e\u003cspan data-mce-fragment=\"1\"\u003eRun 1 mile\u003c\/span\u003e\u003cbr data-mce-fragment=\"1\"\u003e\u003cspan data-mce-fragment=\"1\"\u003e90 Burpees\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e_______________\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e2) \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePart A:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eEvery 5 min. x 25min.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e12\/9 Cal Bike\u003c\/li\u003e\n\u003cli\u003e12\/9 Cal Row\u003c\/li\u003e\n\u003cli\u003e12 Burpess\u003c\/li\u003e\n\u003cli\u003e12 DB Thrusters\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003e\u003cem\u003e(Rest 5 min. before moving on to Part B)\u003c\/em\u003e\u003c\/p\u003e\n\u003cp class=\"p2\"\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cstrong\u003ePart B:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e6min Clock to complete:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e1 min plank (buy in)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003eThen immediately into (for remaining time):\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e30 Russian twists\u003c\/li\u003e\n\u003cli\u003e30 reverse sit-ups30 regular sit-ups\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003eMax Toes To Bar in any remaining time.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"color: #ffffff;\"\u003e\u003cbr\u003e\u003c\/span\u003e\u003c\/p\u003e","brand":"Ryan Fischer Performance Training","offers":[{"title":"Default Title","offer_id":29514597466214,"sku":"","price":47.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/Cover_2.jpg?v=1566775031"},{"product_id":"sweat-vol-2","title":"SWEAT! (VOL 2)","description":"\u003cp\u003eVOLUME 2 - Another 9 weeks of my epic SWEAT! programming. (VOL 1 can be found \u003ca href=\"https:\/\/www.gymryan.com\/collections\/performance-ebooks\/products\/sweat-vol-1\"\u003eHERE\u003c\/a\u003e)\u003c\/p\u003e\n\u003cp\u003eThese workouts are designed to make you lean \u0026amp; toned, in 40 mins or less. Trust me, you haven't seen anything like these workouts and you won't find anything else like them anywhere on the internet. \u003c\/p\u003e","brand":"Ryan Fischer Performance Training","offers":[{"title":"Default Title","offer_id":29514598809702,"sku":"","price":47.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/Cover_3.jpg?v=1566775171"},{"product_id":"sweat-vol-1-2-bundle-save-25","title":"SWEAT - VOL 1 \u0026 2 BUNDLE (SAVE $25!!)","description":"\u003ch1\u003eThis bundle gets you both Vol 1 \u0026amp; 2 of my 9 Weeks of SWEAT programs. \u003c\/h1\u003e\n\u003cp\u003eThese programs are normally each $50, so getting both for just $75 is a pretty great deal. Trust me, you'll want both anyways ;) \u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/www.gymryan.com\/collections\/performance-ebooks\/products\/sweat-vol-1\" title=\"SWEAT! Vol 1\"\u003eCLICK HERE\u003c\/a\u003e to view Vol 1\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/www.gymryan.com\/collections\/performance-ebooks\/products\/sweat-vol-2\" title=\"SWEAT Vol 2\"\u003eCLICK HERE\u003c\/a\u003e to view Vol 2 \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e** These will come in a .zip file, which many people find difficult to open up on their phone when downloading it for the first time. I recommend first downloading it on a laptop or desktop computer and then transferring to your phone. **\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e[If you're part of my Chalk Online community, this program isn't for you ;) ]\u003c\/em\u003e\u003c\/p\u003e","brand":"Ryan Fischer Performance Training","offers":[{"title":"Default Title","offer_id":29514646323302,"sku":"","price":75.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/Copy_of_VIDEO_COVER-2.png?v=1566776606"},{"product_id":"super-set-100-all-new","title":"SUPERSET 100","description":"\u003cmeta charset=\"utf-8\"\u003e\n\u003cp class=\"p1\"\u003eWhile there are several different stimuli that build muscle, most people only focus on the ‘heavier weight’ part of this continuum. However, tempos and rest breaks are great training tools that can be used to achieve the same results without putting all that extra stress on your skeleton.\u003cbr\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eWant to train injury free for a long time? Then you may want to start manipulating your rest breaks and tempos instead of just doing the same old progressive overload training you’ve probably been doing for years. Not that there’s anything wrong with it… It’s just that over time the less stress you put on yourself, the better you’re going to feel.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eDuring my 20 years of training, I can probably count on 1 hand hand how much I’ve utilized tempos and rest breaks as my main source of growth. I was always under the general impression that ‘more’ is ‘better,’ and like many of the pro bodybuilders and professional athletes out there, I’ve gone through quite a list of injuries… Almost all of which could probably have been avoided by smarter training.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eSo… I took my all time favorite training protocol, German Volume Training, and tweaked it to reflect something that is kind of a first of its kind. It’s like the OG format from 20 years ago, except the tempos strategically change each 10 day cycle, rather than stay the same.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cstrong\u003eI believe this program provides the perfect mix of crazy, longevity-focused, mass-gaining, body fat shredding, and heart-pumping structure that every person out there yearns for.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003eYou're going to love it.\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e \u003c\/p\u003e\n\u003cp class=\"p1\"\u003e___\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cstrong\u003e Sample Workout:\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/Screen_Shot_2020-01-10_at_11.16.12_PM_480x480.png?v=1578727008\" alt=\"\"\u003e\u003c\/p\u003e","brand":"Ryan Fischer Performance Training","offers":[{"title":"Default Title","offer_id":31246189527142,"sku":"","price":30.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/Superset_100_Cover.jpg?v=1577333947"},{"product_id":"30-days-of-dumbbells-vol-2","title":"30 Days of Dumbbells - VOL 2","description":"\u003cmeta charset=\"utf-8\"\u003e\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e\u003cstrong\u003eThis is Volume 2 of my original Dumbbells-Only Training eBook - My #1 Selling program in the past year!\u003c\/strong\u003e\u003c\/p\u003e\n\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003eI designed this program to truly be done anywhere. In 2017 and 2018 I traveled to tons of locations worldwide and came to the conclusion that dumbbells were the universal piece of equipment that everyone had (Gyms, hotels, and even peoples garages or basements) It’s also no coincidence that all the people I trained in my life, at some point, would ask the question, “what can I do with a set of dumbbells?” \u003c\/p\u003e\n\u003cp\u003eSo not only am I going to consider this the “universal” training program since it can literally be done anywhere, but I am also going to put my stamp on the fact that it is going to make you look damn good while doing it. These are not your average Men’s Health Magazine dumbbell workouts. These are legit hard workouts for people who want to get it in and be done for the day. People who have limited time but are also above that “fluff” that’s floating around the internet world.\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eNo matter where you train, as long as you have a set of dumbbells, this program gives you the blueprint to always get an incredible workout in, without spending a bunch of time doing it. The workouts are progressive, yet varied and (most importantly) FUN! \u003c\/span\u003eGet ready to work and the results will speak for themselves. You’re welcome and Godspeed.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e(This is 4 full weeks of workouts, with a 3 days on \/ 1 day off schedule)\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eR\u003cspan style=\"text-decoration: underline;\"\u003eequired Equipment:\u003c\/span\u003e\u003c\/strong\u003e The only things you need are a jump rope, a pull-up bar (modifiable) and YOURSELF!\u003cbr\u003e\u003c\/p\u003e\n\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003e**Bonus: these workouts can easily be modified to be done with EITHER Dumbbells OR Kettlebells.\u003c\/em\u003e\u003c\/strong\u003e \u003c\/p\u003e\n\u003cp\u003e____ \u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eSAMPLE WORKOUT: \"Macho Man\"\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003eEMOM for as long as possible:\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e4 DB Power Cleans (45s\/30s)\u003c\/li\u003e\n\u003cli\u003e4 DB Front Squats\u003c\/li\u003e\n\u003cli\u003e4 DB Psh Jerks \u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e*\u003cem\u003eStop at 20 min. regardless\u003c\/em\u003e\u003cstrong\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e[RX+ Options]:\u003c\/strong\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003e 5\/5\/5 rep scheme\u003c\/li\u003e\n\u003cli\u003eUse 50\/35lb DBs\u003c\/li\u003e\n\u003cli\u003eor Both of the above\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003e**P.S. if you previously bought my 20-weeks of Dumbbells eBook (no longer available), OR are part of our Chalk Online membership, this program is NOT for you**\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":31548211855462,"sku":"","price":30.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/30DaysofDB-Volume2_1.jpg?v=1586119490"},{"product_id":"4-weeks-of-bodyweight-workouts","title":"BodyWeight-Only Workouts","description":"\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eNo gym equipment? Stuck at home? Traveling with no access to a gym?\u003c\/b\u003e\u003cb\u003e\u003cstrong style=\"background-color: #ffffff;\"\u003e\u003cbr\u003e\u003c\/strong\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"p3\"\u003eFrankly, that’s no excuse to dodge a workout! In fact, some of the leanest people I have ever met just follow bodyweight routines and the last time I checked, those Greek statues weren’t exactly created with barbells and fancy gym machines... They did a TON of bodyweight training!\u003c\/p\u003e\n\u003cp class=\"p3\"\u003eBut what’s the first thing you see when you search bodyweight training? It’s typically a workout that consists of 2-3 of the easiest movements ever, followed by a rest break that you don’t even need, and then before you know it… you hate it! It doesn’t give you results. You don’t believe in it. And now you’ve given up.\u003c\/p\u003e\n\u003cp class=\"p3\"\u003eSo…\u003c\/p\u003e\n\u003cp class=\"p3\"\u003eI decided to make a bodyweight program so challenging that you feel like you went to an actual gym and got your butt kicked! However, NO equipment is needed, every day is DIFFERENT, and the workouts are just downright FUN!\u003c\/p\u003e\n\u003cp class=\"p3\"\u003eI can almost guarantee that you’ll be asking your friends to join you, family members, parents, kids and you might even get on a video call with someone across the world to team up with you.\u003c\/p\u003e\n\u003cp class=\"p3\"\u003e\u003cstrong\u003eGet ready to be strangely addicted to bodyweight training - these workouts are NOTHING like any other bodyweight training plans you’ll find anywhere else. Guaranteed.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"p3\"\u003e\u003cem\u003e*Video Instruction included*\u003c\/em\u003e\u003c\/p\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":31625916940390,"sku":"","price":30.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/BodyWeightWorkouts.jpg?v=1611167260"},{"product_id":"30-days-of-dumbbells-vol-3","title":"30 Days of Dumbbells VOL 3","description":"\u003cmeta charset=\"utf-8\"\u003e\n\u003ch3\u003e\n\u003cspan style=\"background-color: #ffff00;\"\u003e\u003cstrong\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003cspan\u003e\u003cstrong\u003eThis is Volume 3 of my original Dumbbells-Only Training eBook - My #1 Selling program in the past year!\u003c\/strong\u003e\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cp\u003eI designed these program to truly be done anywhere. In 2017 and 2018 I traveled to tons of locations worldwide and came to the conclusion that dumbbells were the universal piece of equipment that everyone had (Gyms, hotels, and even peoples garages or basements) It’s also no coincidence that all the people I trained in my life, at some point, would ask the question, “what can I do with a set of dumbbells?” \u003c\/p\u003e\n\u003cp\u003eSo not only am I going to consider this the “universal” training program since it can literally be done anywhere, but I am also going to put my stamp on the fact that it is going to make you look damn good while doing it. These are not your average Men’s Health Magazine dumbbell workouts. These are legit hard workouts for people who want to get it in and be done for the day. People who have limited time but are also above that “fluff” that’s floating around the internet world.\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eNo matter where you train, as long as you have a set of dumbbells, this program gives you the blueprint to always get an incredible workout in, without spending a bunch of time doing it. The workouts are progressive, yet varied and (most importantly) FUN! \u003c\/span\u003eGet ready to work and the results will speak for themselves. You’re welcome and Godspeed.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e(This is 4 full weeks of workouts, with a 3 days on \/ 1 day off schedule)\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eR\u003cspan\u003eequired Equipment:\u003c\/span\u003e\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eThe only things you need are a jump rope, a pull-up bar (modifiable) and YOURSELF!\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003e**Bonus: these workouts can easily be modified to be done with EITHER Dumbbells OR Kettlebells.\u003c\/em\u003e\u003c\/strong\u003e \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e\u003cem\u003eP.S. if you previously bought my 20-weeks of Dumbbells eBook (no longer available), OR are part of our Chalk Online membership, this program is NOT for you**\u003c\/em\u003e\u003c\/p\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":31713232322662,"sku":"","price":30.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/30DaysofDB-Volume3.jpg?v=1588551439"},{"product_id":"5-weeks-of-bodyweight-workouts-vol-2","title":"Bodyweight-Only Workouts (VOL 2)","description":"\u003cmeta charset=\"utf-8\"\u003e\n\u003cp class=\"p1\"\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cb\u003eNo gym equipment? Stuck at home? Traveling with no access to a gym?\u003c\/b\u003e\u003c\/p\u003e\n\u003cp class=\"p3\"\u003eFrankly, that’s no excuse to dodge a workout! In fact, some of the leanest people I have ever met just follow bodyweight routines and the last time I checked, those Greek statues weren’t exactly created with barbells and fancy gym machines... They did a TON of bodyweight training!\u003c\/p\u003e\n\u003cp class=\"p3\"\u003eBut what’s the first thing you see when you search bodyweight training? It’s typically a workout that consists of 2-3 of the easier movements ever, followed by a rest break that you don’t even need, and then before you know it… you hate it! It doesn’t give you results. You don’t believe in it. And now you’ve given up.\u003c\/p\u003e\n\u003cp class=\"p3\"\u003eSo…\u003c\/p\u003e\n\u003cp class=\"p3\"\u003eI decided to make a bodyweight program so challenging that you feel like you went to an actual gym and got your butt kicked! However, NO equipment is needed, every day is DIFFERENT, and the workouts are just downright FUN!\u003c\/p\u003e\n\u003cp class=\"p3\"\u003eI can almost guarantee that you’ll be asking your friends to join you, family members, parents, kids and you might even get on a video call with someone across the world to team up with you.\u003c\/p\u003e\n\u003cp class=\"p3\"\u003e\u003cstrong\u003eGet ready to be strangely addicted to bodyweight training - these workouts are NOTHING like any other bodyweight training plans you’ll find anywhere else. Guaranteed.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"p3\"\u003e \u003c\/p\u003e\n\u003cp class=\"p3\"\u003e\u003cem\u003e\u003cstrong\u003e*Video Instruction included*\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp class=\"p2\"\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp class=\"p3\"\u003e\u003cspan\u003e\u003cb\u003eEquipment needed:\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003col class=\"ol1\"\u003e\n\u003cli class=\"li3\"\u003eYourself\u003c\/li\u003e\n\u003cli class=\"li3\"\u003eAn optional partner for some extra fun workouts\u003c\/li\u003e\n\u003c\/ol\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":31830230663270,"sku":"","price":30.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/BodyWeightTraining-Volume2-COVER.jpg?v=1590683378"},{"product_id":"full-body-aesthetics-volume-1-minimal-equipment-30-day-training-guide","title":"Full Body Aesthetics (MINIMAL EQUIPMENT)","description":"\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e\u003cem\u003eNOW AVAILABLE!! This Full Body Aesthetics pogram is a Minimal Equipment version of my newest Full Body Training Program that can be done anywhere - either a gym or at home with just a few basic items. \u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cem\u003eThis program is thoughtfully laid out with a very unique-to-me training style you won't find anywhere else. Guaranteed.\u003c\/em\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003eProgram details:\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e35-days of training in each volume\u003c\/li\u003e\n\u003cli\u003e5 working days\/week with 2 full rest days\u003c\/li\u003e\n\u003cli\u003e5th week of every cycle will be a “recovery week” (3 days of training) \u003c\/li\u003e\n\u003cli\u003e60-90min full body training sessions\u003c\/li\u003e\n\u003cli\u003eVideo demonstrations \u003c\/li\u003e\n\u003cli\u003eUnique full body training that will get you better results in less time!\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003ch2\u003eWhy I Created the Full Body Aesthetics Program:\u003c\/h2\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003eLike most of you out there, I have always been a big fan of interval training or traditional “bro splits” on bodybuilding days. And because I loved those two styles so much, I decided to create the “High Intensity Interval Bodybuilding” (HIIB) series to essentially mesh the two training styles together.\u003c\/p\u003e\n\u003cp\u003eThen, in December of 2019, I was recovering from a bicep tendon surgery and doing a ton of reading on some new training splits I wanted to try when I was healthy enough to train again.\u003c\/p\u003e\n\u003cp\u003eThe “Full Body” regimen kept popping up a lot, but I quickly dismissed it because it sounded a little monotonous. \u003cspan\u003eDoing the same body parts every single day!? I couldn’t imagine. Where’s the variety?! How would I stay motivated!? And who in their right mind, would ever want to train with me if I was always doing the same thing?\u003c\/span\u003e \u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eHowever, The more research I did, the more I started to fall in love with the idea of it.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eWhy? Good question!\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThese reasons right here sold me and I couldn’t wait to get started!\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"zpa-text__list--disc\"\u003e\n\u003cli\u003eLeg day is no longer a brutal endeavor. It’s a few hard sets on 1 exercise and it’s DONE! Yes, you have to lift legs again for all the other training sessions for the week, but breaking it up feels SO good. And by the end of the week, you’ve done the same volume, if not more, and you’re not nearly as sore. Win.\u003c\/li\u003e\n\u003cli\u003eYou get to lift arms every day! Arguably most athletes favorite day in the gym is now daily on a full body routine.\u003c\/li\u003e\n\u003cli\u003eThe structure is super easy to follow so it makes having a plan as you walk in the gym easier than ever.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003col\u003e\u003c\/ol\u003e\n\u003ch4\u003e\u003cem\u003e\u003cstrong\u003eStarting to sound pretty good now right?!\u003c\/strong\u003e\u003c\/em\u003e\u003c\/h4\u003e\n\u003cp\u003e\u003cspan\u003eAfter my first 2 weeks of starting this new regimen, I was really sore, second guessing if this was a good idea, and slightly bored with the structure (as I thought I would be). \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThen I realized what I needed to do. Like all of my programs, I needed to put my own signature flair on it. I needed to pull out all of the proven principles that make the program work and add in some new modern ideas and freshen up the vibe.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eI decided to change the stimuli of the movements in some aspect as much as I could. Whether it was changing the movement completely to a new movement or adding in bands, bodyweight variations, or sets and rep schemes that weren't done in the prior days or weeks. Progressive overload is alive and well in the program still, but it’s hidden in the many combinations that we perform each day. Taking out the stale vibe of traditional progressive overload and traditional full body training.\u003cbr\u003e\u003cspan\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eIn my opinion, this is the most fun and diverse full body regimen on the planet. Literally just after 4 months of this new training style, I had built my body back to what I looked like pre-surgery and everyone I knew was asking what I have been doing lately for my training.\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eI told them, just like HIIB, that I had created a new style of training that was going to take the world by storm. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eFor me, it’s given me something to get excited about in the gym again. After 15+ years of training hard, we all need to switch things up to light that fire inside us and keep motivation high. It’s even more fun if you’re the guy paving the path for others (which I am so thankful to be). \u003c\/span\u003e\u003c\/p\u003e\n\u003ch4\u003e\u003cspan\u003e\u003cb\u003eSome other reasons this program may just be the perfect program you for:\u003c\/b\u003e\u003c\/span\u003e\u003c\/h4\u003e\n\u003col\u003e\n\u003cli\u003e\u003cspan\u003eYou may be overtraining and you don’t even realize it. With full body training, you are consciously picking only 1 movement per body part each day, making the chance of overtraining a lot smaller than with traditional bro splits. \u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003eYour routine probably consists of a lot of the same movements. With full body training, you will have so much variation in your training that it truly makes each session exciting. It also forces you to learn new movements and feel out which ones work best for you. Personally, full body training has made me a better coach and trainer than any other program I have made. I have learned hundreds of new variations.\u003c\/li\u003e\n\u003cli\u003eYou simply can not put 100 percent effort into interval training for years on end. Trust me, I know it’s fun, and it was my life for years… But eventually we need to have some training blocks of slower progressive overload and hypertrophy. The extra muscle you put on and strength gained during these cycles is what ultimately makes you a better athlete or a well maintained individual in general. Leaving the chances for injury very low and your chances of looking better than most with your shirt off very high. \u003c\/li\u003e\n\u003c\/ol\u003e\n\u003ch4\u003e\n\u003cspan\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/span\u003e\u003cstrong\u003e\u003cem\u003e\u003c\/em\u003e\u003c\/strong\u003e\n\u003c\/h4\u003e\n\u003ch3\u003eNew to Full Body training or not sure what exactly full body training is? \u003cbr\u003e\n\u003c\/h3\u003e\n\u003cp\u003eFor this program, we pick one exercise per body part, per day. So, you are lifting every body part every day of the week. Instead of doing all the volume for that body part in one day like traditional bodybuilding, you're spreading all of that volume out throughout the week. This gives you a different, more effective, stimulus and better results, especially for those who've never trained this way before. \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003ch4\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cb\u003eRequired equipment for this training program:\u003c\/b\u003e\u003c\/span\u003e\u003c\/h4\u003e\n\u003col\u003e\n\u003cli\u003e\u003cspan\u003eA set of Dumbbells. Preferably you have a few sets, but if not, a simple resistance band can help a ton here. \u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e41” red resistance band. Like \u003ca title=\"resistance band\" href=\"https:\/\/www.roguefitness.com\/rogue-echo-resistance-bands\" target=\"_blank\"\u003eTHIS ONE.\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003ePull-Up Bar \u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003ch3\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cstrong\u003eSample Workouts:\u003c\/strong\u003e\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cem\u003eHere are a few examples of what these workouts look like:\u003c\/em\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cem\u003eSAMPLE A:\u003c\/em\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cmeta charset=\"utf-8\"\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cstrong\u003eLegs:\u003c\/strong\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan\u003e10 DB Split Squats on Each Leg. Rest 90s. Repeat fr 3 total sets.\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003e\u003cspan\u003eChest:\u003c\/span\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan\u003eHigh Band Single Arm Fly (to failure on each side). Rest 60s. Repeat for 3 total sets.\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003e\u003cb\u003eShoulders:\u003c\/b\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e10 Arnold Press (Both DB’s pressing at the same time). Rest 90s Repeat for 3 total sets.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003e\u003cstrong\u003eBack:\u003c\/strong\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e10 Single Arm DB Rows on Each Arm. Rest 90s. Repeat for 3 total sets.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003e\u003cstrong\u003eBiceps:\u003c\/strong\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e10-15 Banded Single DB Bicep Curls. Rest 60s. Repeat for 3 total sets.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003e\u003cstrong\u003eTriceps:\u003c\/strong\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e\u003c\/strong\u003e10-15 Banded Single DB Overhead Extensions. Rest 60s. Repeat for 3 total sets.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003e\n\u003cp\u003e\u003cb\u003eAbs:\u003c\/b\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eDB Russian Twists (15-20). Repeat for 3 total sets. On every rep, complete and full stop and do not bounce.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/ul\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cem\u003e\u003cstrong\u003eSAMPLE B:\u003c\/strong\u003e\u003c\/em\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cb\u003eLegs:\u003c\/b\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e100 DB Step-Ups (Heavy as possible; Left+ Right = 2 reps)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003e\u003cb\u003eChest:\u003c\/b\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e100 Banded Push-Ups\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003e\u003cb\u003eBack:\u003c\/b\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e100 Chin-Ups (underhand grip)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003e\u003cb\u003eShoulders:\u003c\/b\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e100 Banded Pull-Aparts\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003e\u003cb\u003eBiceps:\u003c\/b\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e100 Banded External Curls\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003e\u003cb\u003eTriceps:\u003c\/b\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e100 Double DB Overhead Extensions\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cli\u003e\u003cb\u003eAbs:\u003c\/b\u003e\u003c\/li\u003e\n\u003cul\u003e\n\u003cli\u003e105 Hanging Knee Raises (Add 10lb or a band for extra resistance)\u003c\/li\u003e\n\u003cli\u003e*Rep scheme is 5 oblique right side, 5 oblique left side, 5 regular front knee raises. So 7 rounds of that = 105 total reps\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003e\u003ci\u003eGive yourself 10min to finish each 100 rep station. If you don’ finish in that time, it’s all good, but you need to move on. Whenever you finish or stop, rest 2 mins and then move onto the next station. If you pick the right weights\/resistance this should take anywhere from 50-70mins total. \u003c\/i\u003e\u003c\/p\u003e\n\u003cp class=\"p2\"\u003e \u003c\/p\u003e\n\u003cp class=\"p2\"\u003e\u003cstrong\u003e*There are video demos for every single exercise within the guide as well. \u003c\/strong\u003e\u003c\/p\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":32040702050406,"sku":"","price":30.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/FBA-MinimalEquipment.jpg?v=1606107956"},{"product_id":"full-body-aesthetic-vol-1","title":"Full Body Aesthetics (VOL. 1)","description":"\u003cp\u003e \u003cstrong\u003e\u003cstrong style=\"background-color: #ffffff;\"\u003e\u003ciframe src=\"https:\/\/www.youtube.com\/embed\/JQqH_eszCSQ\" height=\"315\" width=\"560\" allowfullscreen=\"\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c\/iframe\u003e\u003c\/strong\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003ePersonally, I have been blown away by the results of this program...\u003c\/strong\u003e\u003c\/p\u003e\n\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan\u003eIn my opinion, this is the most fun and diverse full body regimen on the planet! I've created a new style of full body training that is nothing like you're going to see anywhere else. Guaranteed.\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eEach program is thoughtfully and progressively laid out to get you the best results possible.\u003c\/em\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e35-days of training\u003c\/li\u003e\n\u003cli\u003e5 working days\/week with 2 full rest days\u003c\/li\u003e\n\u003cli\u003e5th week of every cycle is a “recovery week” (3 days of training) \u003c\/li\u003e\n\u003cli\u003e60-90min full body training sessions\u003c\/li\u003e\n\u003cli\u003eVideo demonstrations \u003c\/li\u003e\n\u003cli\u003eUnique full body training that will get you better results in less time!\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cstrong style=\"background-color: #ffff00;\"\u003e**I'M GIVING THIS AWAY ABSOLUTELY \u003cspan style=\"text-decoration: underline;\"\u003eFREE\u003c\/span\u003e FOR A LIMITED TIME! SNAG YOURS TODAY!**\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"background-color: #ffffff;\"\u003e\u003cimg alt=\"\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/FBAnew_480x480.png?v=1668111699\"\u003e \u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/fBA2_480x480.png?v=1668111735\" alt=\"\" data-mce-fragment=\"1\" data-mce-src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/fBA2_480x480.png?v=1668111735\"\u003e\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"background-color: #ffffff;\"\u003e\u003cimg alt=\"\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/FBA8_4aa0d9d4-4ec5-4ace-a995-8195939100f4_480x480.png?v=1668111767\"\u003e\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"background-color: #ffffff;\"\u003e\u003cimg alt=\"\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/FBA9_a14cb0e2-8dde-430b-bd3b-5e619806b7d5_480x480.png?v=1668111787\"\u003e \u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/FBA5_480x480.png?v=1668111797\" alt=\"\" data-mce-fragment=\"1\" data-mce-src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/FBA5_480x480.png?v=1668111797\"\u003e\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":32212288471142,"sku":"","price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/FullBodyAestheticsGuide-Volume1-Cover_1.jpg?v=1606087764"},{"product_id":"full-body-aesthetics-vol-2","title":"Full Body Aesthetics (VOL. 2)","description":"\u003cp\u003e\u003cbr\u003e\u003cmeta charset=\"utf-8\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cstrong\u003eThis is VOLUME 2 of my Full Body Aesthetics training program - \u003cmeta charset=\"utf-8\"\u003ethe most fun and diverse full body regimen on the planet! \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e_____\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eRequired equipment for this training program:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"zpa-text__list--disc\"\u003e\n\u003cli\u003eA set of Dumbbells. Preferably you have a few sets, but if not, a resistance band can help a ton here.\u003c\/li\u003e\n\u003cli\u003e41” red resistance band. Like this one \u003ca href=\"https:\/\/www.roguefitness.com\/rogue-echo-resistance-bands\" target=\"_blank\"\u003eHERE\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003ePull-Up Bar\u003c\/li\u003e\n\u003cli\u003eA Barbell and plates with enough weight for heavy deadlifts and squats\u003c\/li\u003e\n\u003cli\u003eA workout bench\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003e**If you need the minimal equipment home-based version of this program you can find it \u003ca href=\"https:\/\/www.gymryan.com\/collections\/minimal-to-zero-equipment-programs\/products\/full-body-aesthetics-volume-1-minimal-equipment-30-day-training-guide\" target=\"_blank\"\u003eHERE\u003c\/a\u003e.\u003c\/em\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan data-mce-fragment=\"1\"\u003eMore program info and sample workouts can be found \u003ca href=\"https:\/\/www.gymryan.com\/products\/full-body-aesthetic-vol-1\"\u003eHERE.\u003c\/a\u003e\u003c\/span\u003e\u003c\/p\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":32212320551014,"sku":"","price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/FullBodyAestheticsGuide-Volume2-Cover_2.jpg?v=1606088479"},{"product_id":"full-body-aesthetics-vol-3","title":"Full Body Aesthetics (VOL. 3)","description":"\u003cp\u003e\u003cstrong style=\"background-color: #ffff00;\"\u003e\u003cstrong\u003e\u003cbr\u003e\u003c\/strong\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cstrong\u003eThis is VOLUME 3 of my Full Body Aesthetics training program - \u003cmeta charset=\"utf-8\"\u003ethe most fun and diverse full body regimen on the planet! \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003ePersonally, I have been blown away by the results of this program. In my opinion, this is the most fun and diverse full body regimen on the planet! I've created a new style of full body training that is nothing like you're going to see anywhere else. Guaranteed.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e28-days of training \u003c\/li\u003e\n\u003cli\u003eAdditional strength cycle built in\u003c\/li\u003e\n\u003cli\u003e5 working days\/week with 2 full rest days\u003c\/li\u003e\n\u003cli\u003e5th week of every cycle will be a “recovery week” (3 days of training) \u003c\/li\u003e\n\u003cli\u003e60-90min full body training sessions\u003c\/li\u003e\n\u003cli\u003eVideo demonstrations \u003c\/li\u003e\n\u003cli\u003eUnique full body training that will get you better results in less time!\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e_____\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eRequired equipment for this training program:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"zpa-text__list--disc\"\u003e\n\u003cli\u003eA set of Dumbbells. Preferably you have a few sets, but if not, a resistance band can help a ton here.\u003c\/li\u003e\n\u003cli\u003e41” red resistance band. Like this one \u003ca href=\"https:\/\/www.roguefitness.com\/rogue-echo-resistance-bands\" target=\"_blank\"\u003eHERE\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003ePull-Up Bar\u003c\/li\u003e\n\u003cli\u003eA Barbell and plates with enough weight for heavy deadlifts and squats\u003c\/li\u003e\n\u003cli\u003eA workout bench\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003e**If you need the minimal equipment home-based version of this program you can find it \u003ca href=\"https:\/\/www.gymryan.com\/collections\/minimal-to-zero-equipment-programs\/products\/full-body-aesthetics-volume-1-minimal-equipment-30-day-training-guide\" target=\"_blank\"\u003eHERE\u003c\/a\u003e.\u003c\/em\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan data-mce-fragment=\"1\"\u003eMore program info and sample workouts can be found \u003ca href=\"https:\/\/www.gymryan.com\/products\/full-body-aesthetic-vol-1\"\u003eHERE.\u003c\/a\u003e\u003c\/span\u003e\u003c\/p\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":32212662091878,"sku":"","price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/FullBodyAestheticsGuide-Volume3.jpg?v=1606107583"},{"product_id":"full-body-aesthetics-vol-4","title":"Full Body Aesthetics (VOL. 4)","description":"\u003cp\u003e\u003cstrong\u003eThis is VOLUME 4 of my Full Body Aesthetics training program - \u003cmeta charset=\"utf-8\"\u003ethe most fun and diverse full body regimen on the planet! \u003c\/strong\u003e\u003cbr\u003e\u003cmeta charset=\"utf-8\"\u003e\u003c\/p\u003e\n\u003cp\u003e Personally, I have been blown away by the results of this program. In my opinion, this is the most fun and diverse full body regimen on the planet! I've created a new style of full body training that is nothing like you're going to see anywhere else. Guaranteed.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e28-days of training \u003c\/li\u003e\n\u003cli\u003eAdditional strength cycle built in\u003c\/li\u003e\n\u003cli\u003e5 working days\/week with 2 full rest days\u003c\/li\u003e\n\u003cli\u003e5th week of every cycle will be a “recovery week” (3 days of training) \u003c\/li\u003e\n\u003cli\u003e60-90min full body training sessions\u003c\/li\u003e\n\u003cli\u003eVideo demonstrations \u003c\/li\u003e\n\u003cli\u003eUnique full body training that will get you better results in less time!\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003e_____\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eRequired equipment for this training program:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"zpa-text__list--disc\"\u003e\n\u003cli\u003eA set of Dumbbells. Preferably you have a few sets, but if not, a resistance band can help a ton here.\u003c\/li\u003e\n\u003cli\u003e41” red resistance band. Like this one \u003ca href=\"https:\/\/www.roguefitness.com\/rogue-echo-resistance-bands\" target=\"_blank\"\u003eHERE\u003c\/a\u003e\n\u003c\/li\u003e\n\u003cli\u003ePull-Up Bar\u003c\/li\u003e\n\u003cli\u003eA Barbell and plates with enough weight for heavy deadlifts and squats\u003c\/li\u003e\n\u003cli\u003eA workout bench\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003e**If you need the minimal equipment home-based version of this program you can find it \u003ca href=\"https:\/\/www.gymryan.com\/collections\/minimal-to-zero-equipment-programs\/products\/full-body-aesthetics-volume-1-minimal-equipment-30-day-training-guide\" target=\"_blank\"\u003eHERE\u003c\/a\u003e.\u003c\/em\u003e\u003cbr\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan data-mce-fragment=\"1\"\u003eMore program info and sample workouts can be found \u003ca href=\"https:\/\/www.gymryan.com\/products\/full-body-aesthetic-vol-1\"\u003eHERE.\u003c\/a\u003e\u003c\/span\u003e\u003c\/p\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":32212664909926,"sku":"","price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/FullBodyAestheticsGuide-Volume4-Cover.jpg?v=1606107611"},{"product_id":"bodyweight-only-ebook-bundle-vol-1-2","title":"Bodyweight Only eBook Bundle (Vol 1 \u0026 2)","description":"\u003cp\u003eThis bundle pack includes both VOL 1 and VOL 2 BodyWeight Only eBooks, for a total of 9 weeks of progressive bodyweight training!\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e\u003c\/p\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":32281674907750,"sku":"","price":50.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/BWBundleCover-2.png?v=1611166233"},{"product_id":"5-days-of-full-body-aesthetics","title":"5 Days of Full Body Aesthetics","description":"","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":32316177612902,"sku":"","price":0.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/products\/ScreenShot2021-02-10at7.37.30AM.png?v=1612971895"},{"product_id":"high-protein-recipe-guide","title":"HIGH PROTEIN RECIPE GUIDE","description":"\u003cdiv class=\"page\" title=\"Page 1\" data-mce-fragment=\"1\"\u003e\n\u003cdiv class=\"section\" data-mce-fragment=\"1\"\u003e\n\u003cdiv class=\"layoutArea\" data-mce-fragment=\"1\"\u003e\n\u003cdiv class=\"column\" data-mce-fragment=\"1\"\u003e\n\u003cp\u003e\u003cstrong\u003eGet Your Protein Fix with Ease! Transform Your Physique with Our Ultimate High-Protein Recipe Guide\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eStruggling to hit your daily protein intake? Want to achieve your physique goals without sacrificing taste? Your search ends here! Introducing \u003cb\u003eThe High Protein Recipe Guide\u003c\/b\u003e, a comprehensive collection of over 100 simple, delicious high-protein recipes tailored to your taste buds and dietary needs.\u003c\/p\u003e\n\u003ch3\u003e\u003cstrong\u003eWhy Choose Our High-Protein Cookbook?\u003c\/strong\u003e\u003c\/h3\u003e\n\u003col\u003e\n\u003cli\u003e\n\u003cstrong\u003eA Variety for Every Meal:\u003c\/strong\u003e Enjoy breakfast, lunch, dinner, snacks, treats, and smoothie options filled with flavors you'll love. Never get bored with your meal plan again!\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAll-in-One Meal Planners:\u003c\/strong\u003e Choose from our optional meal planners designed for flexibility, ensuring you have balanced, protein-packed meals every day.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eGrocery Shopping Made Easy:\u003c\/strong\u003e With our weekly grocery lists, you’ll save time and avoid unnecessary spending. Everything you need, all in one place.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSatisfy Any Dietary Preference:\u003c\/strong\u003e Gluten-free, dairy-free, vegetarian, or vegan? We've got you covered with our specialized options to suit every diet.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTrack Your Progress with Ease:\u003c\/strong\u003e Our unique My Fitness Pal scan codes for every recipe make monitoring your nutritional intake a breeze.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLifetime Access in Digital PDF:\u003c\/strong\u003e Download once, enjoy forever. Your favorite high-protein recipes are just a click away, ready whenever you are.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e\u003cstrong\u003eLIMITED OFFER:\u003c\/strong\u003e Take control of your nutrition today and empower your transformation journey. Hit your physique goals with ease and savor the taste of success.\u003c\/p\u003e\n\u003ch3\u003e\u003cstrong\u003eWhat's Inside \"The High Protein Recipe Guide?\"\u003c\/strong\u003e\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreakfasts:\u003c\/strong\u003e Start your day with protein-packed goodness\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLunches:\u003c\/strong\u003e Satisfy your midday cravings with nutrient-rich options\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDinners:\u003c\/strong\u003e End your day with fulfilling, tasty creations\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSnacks \u0026amp; Treats:\u003c\/strong\u003e Indulge without guilt\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSmoothies:\u003c\/strong\u003e Quick, convenient protein boosts\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eJoin tens of thousands of satisfied customers who've found their protein solution with \u003cmeta charset=\"utf-8\"\u003e\u003cb data-mce-fragment=\"1\"\u003eThe High Protein Recipe Guide\u003c\/b\u003e. Your body will thank you!\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Gym Ryan","offers":[{"title":"Default Title","offer_id":39453198418022,"sku":"","price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/01_cover_d2cdf3b4-d728-40c3-adc4-3ec222d1c383.png?v=1782791978"},{"product_id":"smoothie-recipe-guide","title":"Protein Smoothie Recipes — 30 Macro-Counted Smoothies with MyFitnessPal Barcodes","description":"\u003cp\u003e\u003cstrong\u003e30 protein smoothies. Five minutes. Macros done.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThe fastest high-protein meal you can make — when you actually have good recipes. 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More volume, faster progress.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— training's a priority? 5 days, maximum results.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 65-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e36 workouts\u003c\/strong\u003e, written out set by set — zero guesswork\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds strength every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every training day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA swap\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — busy rack or cranky joint? covered\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· add size\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· sharpen and get strong\u003c\/li\u003e\n\u003cli\u003eBarbell, dumbbell, machine \u0026amp; cable options on every movement\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eAnyone who wants real strength on just 3 days a week\u003c\/li\u003e\n\u003cli\u003eMotivated beginners through intermediate lifters\u003c\/li\u003e\n\u003cli\u003eAnyone done guessing in the gym\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 65-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 36 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eShow up 3 days a week. Follow the page. Get strong.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854262030655,"sku":null,"price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait.png?v=1785699324"},{"product_id":"full-body-workout-program-4-days-a-week-12-weeks-pdf-tracker","title":"Full Body Workout Program — 4 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eFour days a week. This is where size shows up.\u003c\/p\u003e\n\u003cp\u003eFull Body (4x) adds a fourth session and more volume to every muscle — the extra work that turns strength into visible size. Twelve weeks, every set, rep, and weight decided for you.\u003c\/p\u003e\n\u003ch3\u003eWhich Full Body program matches your week?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (3x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— three days a week; the most strength for your time.\u003c\/li\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eFull Body (4x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. The muscle-building sweet spot: four days, more volume, real size — without living in the gym.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— training's your priority and you can give it five days? Our highest-volume program.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 77-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e48 workouts\u003c\/strong\u003e, written out set by set — zero guesswork\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds strength every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every training day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA swap\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — busy rack or cranky joint? covered\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· pack on size\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· sharpen and get strong\u003c\/li\u003e\n\u003cli\u003eBarbell, dumbbell, machine \u0026amp; cable options on every movement\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLifters with a fourth day who want it to count toward visible muscle\u003c\/li\u003e\n\u003cli\u003eIntermediate and up — you know the lifts and want more volume\u003c\/li\u003e\n\u003cli\u003eAnyone chasing real, in-the-mirror change\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 77-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 48 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs 4 days a week better than 3?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eIt's more weekly volume — and more volume builds more muscle, as long as you recover from it. If a fourth day fits your life, this adds size faster than three.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDo I need to be advanced?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eNo — it's built for intermediate lifters and up. Every lift has a demo video and an easier option.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA standard gym — barbell, dumbbell, machine, or cable options on every movement.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eShow up four days a week. Follow the page. Build real size.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854339526975,"sku":null,"price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_2290e31f-8cbc-4437-aae0-e2c5b265a0e7.png?v=1785701081"},{"product_id":"full-body-workout-program-5-days-a-week-12-weeks-pdf-tracker","title":"Full Body Workout Program — 5 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eFive days a week. Maximum results.\u003c\/p\u003e\n\u003cp\u003eFull Body (5x) is our highest-volume program — the most muscle and strength you can build in twelve weeks, with every session planned so not a rep is wasted. Every set, rep, and weight decided for you.\u003c\/p\u003e\n\u003ch3\u003eWhich Full Body program matches your week?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (3x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— three days a week; the most strength for your time.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (4x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— four days and more volume; the muscle-building sweet spot.\u003c\/li\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eFull Body (5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Our highest-volume program — maximum size and strength for lifters who train five days.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 89-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e60 workouts\u003c\/strong\u003e, written out set by set — zero guesswork\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds strength every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every training day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA swap\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — busy rack or cranky joint? covered\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· pack on size\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· sharpen and get strong\u003c\/li\u003e\n\u003cli\u003eBarbell, dumbbell, machine \u0026amp; cable options on every movement\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eDedicated lifters who can commit to five sessions a week\u003c\/li\u003e\n\u003cli\u003eIntermediate to advanced — you recover well and want the most volume\u003c\/li\u003e\n\u003cli\u003eAnyone chasing maximum size and strength in twelve weeks\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 89-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 60 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs 5 days a week too much?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eNot if you recover well. It's our highest-volume program, built with smart progression so the workload is challenging but manageable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eShould I pick 5x or 4x?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eChoose 5x if you can train five days and want maximum results. If four days fits your life better, go with Full Body (4x).\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA standard gym — barbell, dumbbell, machine, or cable options on every movement.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eShow up five days a week. Follow the page. Build your best physique.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854347751743,"sku":null,"price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_e50c31da-e60d-4fb0-85e2-9d6737729ff4.png?v=1785701452"},{"product_id":"push-pull-legs-workout-program-3-days-a-week-12-weeks-pdf-tracker","title":"Push Pull Legs Workout Program — 3 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp\u003eThe classic split, programmed right. One Push day, one Pull day, one Legs day — each loaded with all of that muscle group's volume for the week. Twelve weeks, every set, rep, and weight decided for you.\u003c\/p\u003e\n\u003ch3\u003eWhich Push\/Pull\/Legs program matches your week?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003ePush Pull Legs (3x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. The classic split on three focused days — each muscle gets its own day.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePush Pull Legs (6x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— training's a priority? Run the split twice a week and train every muscle twice.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 67-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e36 workouts\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— one Push, one Pull, one Legs each week, written out set by set\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds strength \u0026amp; size every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every training day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA swap\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — busy rack or cranky joint? covered\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· pack on size\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· sharpen and get strong\u003c\/li\u003e\n\u003cli\u003eBarbell, dumbbell, machine \u0026amp; cable options on every movement\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLifters who love the Push\/Pull\/Legs split and want it programmed right\u003c\/li\u003e\n\u003cli\u003eIntermediates who want real structure and progression for every muscle\u003c\/li\u003e\n\u003cli\u003eAnyone who wants the classic split on just three days a week\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 67-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 36 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs 3 days enough for Push\/Pull\/Legs?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — each day carries all of that muscle group's weekly volume, so three focused sessions cover everything.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs it beginner-friendly?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eIt works for motivated beginners (every lift has a demo and an easier option) and it's ideal for intermediates.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA standard gym — barbell, dumbbell, machine, or cable options on every movement.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003ePush. Pull. Legs. Show up, follow the page, grow.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854355878207,"sku":null,"price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_dc7b8b42-456d-4c46-9273-c9080bea45c7.png?v=1785701692"},{"product_id":"push-pull-legs-workout-program-6-days-a-week-12-weeks-pdf-tracker","title":"Push Pull Legs Workout Program — 6 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eTrain every muscle twice a week.\u003c\/p\u003e\n\u003cp\u003eSix focused days — Push, Pull and Legs, run through twice. The high-frequency, high-volume split serious lifters grow on. Twelve weeks, every set, rep, and weight decided for you.\u003c\/p\u003e\n\u003ch3\u003eWhich Push\/Pull\/Legs program matches your week?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e\n\u003cstrong\u003ePush Pull Legs (3x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— prefer three days? The classic split: one Push, one Pull, one Legs day.\u003c\/li\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003ePush Pull Legs (6x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Every muscle trained twice a week — maximum frequency and volume.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 103-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e72 workouts\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— six distinct days, all 12 weeks, written out set by set\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds strength \u0026amp; size every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every training day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA swap\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — busy rack or cranky joint? covered\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· pack on size\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· sharpen and get strong\u003c\/li\u003e\n\u003cli\u003eBarbell, dumbbell, machine \u0026amp; cable options on every movement\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eDedicated lifters who can commit to six sessions a week\u003c\/li\u003e\n\u003cli\u003eIntermediate to advanced — you recover well and want high frequency\u003c\/li\u003e\n\u003cli\u003eAnyone chasing maximum size with every muscle hit twice a week\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 103-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 72 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs 6 days a week too much?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eNot if you recover well. It's built with smart progression and rotating volume so six days is challenging but sustainable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eShould I pick 6x or 3x?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eChoose 6x if you can train six days and want every muscle hit twice a week. If three days fits your life, go with Push Pull Legs (3x).\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA standard gym — barbell, dumbbell, machine, or cable options on every movement.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eSix days. Every muscle, twice. Show up and grow.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854358827327,"sku":null,"price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_5a8c77cd-1f62-42b4-afd4-d2656194b28f.png?v=1785701914"},{"product_id":"upper-lower-workout-program-4-days-a-week-12-weeks-pdf-tracker","title":"Upper\/Lower Workout Program — 4 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eTwo upper days. Two lower days. The split that built every great physique.\u003c\/p\u003e\n\u003cp\u003eUpper\/Lower is the four-day split behind nearly every strong, muscular physique — enough frequency to train every muscle twice a week, enough recovery to keep adding weight. Twelve weeks, every set, rep and weight decided for you.\u003c\/p\u003e\n\u003ch3\u003eWhich Chalk split matches your week?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eUpper \/ Lower (4x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Four days, two upper and two lower — the classic split that hits every muscle twice a week with room to recover.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (3x \/ 4x \/ 5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— want the whole body every session? Train it three, four or five days a week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePush Pull Legs (3x \/ 6x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— prefer to split by movement? Push, pull and legs on three days, or twice each on six.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 79-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e48 workouts\u003c\/strong\u003e, written out set by set — zero guesswork\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds strength and size every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every training day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA swap\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — busy rack or cranky joint? covered\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· pack on size\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· sharpen and get strong\u003c\/li\u003e\n\u003cli\u003eBarbell, dumbbell, machine \u0026amp; cable options on every movement\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLifters who want the four-day split programmed properly, block by block\u003c\/li\u003e\n\u003cli\u003eIntermediate and up — you know the lifts and want structure for every muscle\u003c\/li\u003e\n\u003cli\u003eAnyone building a physique — training each muscle twice a week\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 79-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 48 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhy an Upper\/Lower split?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eIt hits every muscle twice a week — the frequency research links to faster growth — while giving each muscle two days to recover. It's the sweet spot between full-body and a body-part split.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDo I need to be advanced?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eNo — it's built for intermediate lifters and up. Every lift has a demo video and an easier option, so you can start where you are.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA standard gym — barbell, dumbbell, machine, or cable options on every movement.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eTwo upper. Two lower. Follow the page. Build the physique.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854394577215,"sku":null,"price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_ff98e028-4e31-4c77-9601-d831b66b912d.png?v=1785703549"},{"product_id":"the-5x5-method-strength-workout-program-3-days-a-week-12-weeks-pdf-tracker","title":"The 5x5 Method — Strength Workout Program, 3 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eFive lifts. Five sets of five. A little more weight every single session.\u003c\/p\u003e\n\u003cp\u003eThe simplest strength program ever written — Squat, Bench, Barbell Row, Overhead Press and Deadlift, three days a week, adding a little to the bar each time you train. For a beginner or a returning lifter, nothing builds raw strength faster or more reliably. This is the full method: why it works, how to run it, the technique on every lift, a complete 12-week logbook, and exactly what to do the day the weight stops moving.\u003c\/p\u003e\n\u003ch3\u003eWhich Chalk strength path fits you?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eThe 5×5 Method\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Pure strength, three days a week, five big lifts. The fastest, simplest way to get strong from scratch.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (3x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— want strength and size together, with accessories? 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The guide coaches every lift from scratch.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat if the weight stops going up?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eThat's expected, and it's covered. The method includes microloading and a deload-and-reset plan so you keep progressing past the first stall.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA barbell, a rack, a bench and plates — a standard gym or a home setup. This is a barbell program.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel logbook, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eFive lifts. Add a little every time. Get genuinely strong.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854399426879,"sku":null,"price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_9f564561-dab4-430a-b459-33230ee35c10.png?v=1785703833"},{"product_id":"bodyweight-workout-program-3-to-6-days-a-week-12-weeks-pdf-tracker","title":"Bodyweight Workout Program — 3 to 6 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eNo gym. No equipment. No excuses.\u003c\/p\u003e\n\u003cp\u003eA full 12-week bodyweight program you can run in a hotel room, a living room or a backyard. Six daily formats, 15–40 minutes each, scalable to 3, 4, 5 or 6 days a week — and it gets harder without ever adding a single pound. This is bodyweight training done right: the four levers that make every movement tougher, all mapped out for you.\u003c\/p\u003e\n\u003ch3\u003eWhich Chalk program fits your setup?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eBodyweight (3–6x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Zero equipment, anywhere, flexible from three to six days. The program you'll actually keep on the road.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (3x \/ 4x \/ 5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— have a gym? Train the whole body three, four or five days a week with barbells and dumbbells.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe 5×5 Method\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— got a barbell and want pure strength? Five lifts, three days, a little heavier every session.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 103-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e72 workouts\u003c\/strong\u003e, written out move by move — six formats a week, all 12 weeks\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour progression levers\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— add reps, difficulty, density \u0026amp; tempo to get harder with no weight\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single movement\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAn easier and a harder option\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — beginner to advanced\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eScalable 3–6 days\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— run the full six or drop to three, the plan flexes to your week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your starting level, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, rep \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Foundation\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· groove the movements and build the base\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Density\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· supersets and shorter rest for more work in less time\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· harder variations and rounds-for-time finishers\u003c\/li\u003e\n\u003cli\u003eZero equipment — every movement scales up or down to your level\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eNo-gym trainers — travel, home, or no membership, with zero equipment\u003c\/li\u003e\n\u003cli\u003eBusy schedules — 15–40 minute sessions that scale from three to six days\u003c\/li\u003e\n\u003cli\u003eAny level — an easier and a harder option on every movement\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 103-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 72 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Four progression levers that work with no weight\u003c\/li\u003e\n\u003cli\u003e✅ Easier \u0026amp; harder options plus a demo on every move\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I really build muscle with just bodyweight?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — as long as the training keeps getting harder. This program uses four progression levers (reps, difficulty, density, tempo) to overload your muscles week after week without any weight.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDo I need any equipment?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eNone. No bars, no bands, no gym — just you, the floor and a plan. Every movement has an easier and a harder version.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHow many days a week is it?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eIt's built for six, but scales cleanly to 3, 4 or 5 — the guide shows you exactly how to run it at each frequency.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs it good for beginners?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — every exercise has an easier option, and Block 1 grooves the movements before anything gets hard. 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The most strength and size for your time.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (4x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the muscle-building sweet spot: four days, more volume, real size.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull Body (5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— training's your priority and you can give it five days? Our highest-volume program.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 53-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e24 workouts\u003c\/strong\u003e, written out set by set — zero guesswork\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds strength every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every training day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA swap\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — busy rack or cranky joint? covered\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· learn the lifts and build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· add reps and start building\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· sharpen up and get strong\u003c\/li\u003e\n\u003cli\u003eBarbell, dumbbell, machine \u0026amp; cable options on every movement\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eBrand-new lifters who want a plan that tells them exactly what to do\u003c\/li\u003e\n\u003cli\u003eReturners rebuilding the habit and the strength after time off\u003c\/li\u003e\n\u003cli\u003eBusy people who can only train twice a week — and want it to count\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 53-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 24 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan you really make progress on just 2 days a week?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes. 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Every lift has a demo video and an easier option, and the guide coaches form, effort and when to add weight — so you learn how to train, not just what to do today.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA standard gym — barbell, dumbbell, machine, or cable options on every movement.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat happens after 12 weeks?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYou'll have trained every major lift and built a base — ready to add a third day and step up to Full Body (3x) whenever you want more.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships. Log on your phone or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eShow up twice a week. Follow the page. Start building.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854573916479,"sku":null,"price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_4d5cf605-6eeb-4e68-9d2f-ee4236f95f0f.png?v=1785711970"},{"product_id":"dumbbell-workout-program-4-days-a-week-12-weeks-pdf-tracker","title":"Dumbbell Workout Program — 4 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eOne pair of dumbbells. A bench. A whole physique.\u003c\/p\u003e\n\u003cp\u003eYou don't need a rack full of machines to build real muscle. Dumbbells (4x) is a serious 12-week hypertrophy program built for one pair of adjustable dumbbells and a bench — four training days, every set, rep and weight written out for you. Zero guesswork, whether you train at home or on a busy gym floor.\u003c\/p\u003e\n\u003ch3\u003eWhich dumbbell program matches your week?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eDumbbells (4x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Four days a week, supersets keeping it dense — serious size from minimal kit.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDumbbells (5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— training's your priority and you can give it five days? Max frequency, our highest-volume dumbbell program.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 78-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e48 workouts\u003c\/strong\u003e, written out set by set — zero guesswork\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds size every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every training day\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA swap\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every exercise — awkward angle or cranky joint? covered\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· supersets pack on size\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· rounds-for-time finishers sharpen it up\u003c\/li\u003e\n\u003cli\u003eEverything runs on one pair of adjustable dumbbells and a bench\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eHome-gym lifters — a pair of adjustable dumbbells and a bench is all you need\u003c\/li\u003e\n\u003cli\u003eIntermediate and up — you want a real hypertrophy plan, not random circuits\u003c\/li\u003e\n\u003cli\u003eAnyone chasing size without a rack full of machines\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 78-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 48 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan you really build muscle with just dumbbells?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eAbsolutely. Dumbbells load every major muscle plenty for growth — the key is progressive overload, and this program maps it out set by set across 12 weeks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eOne pair of adjustable dumbbells and a bench. That's the whole kit — a light pair of adjustables covers the full weight range you'll need.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs 4 days a week enough for growth?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — four full sessions with supersets deliver the weekly volume that builds muscle, without living in the gym.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eTwo dumbbells. A bench. Follow the page. Build real size.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854580371775,"sku":null,"price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_8fb91827-1a77-40fc-89bd-1e14d35450ad.png?v=1785712408"},{"product_id":"dumbbell-workout-program-5-days-a-week-12-weeks-pdf-tracker","title":"Dumbbell Workout Program — 5 Days a Week, 12 Weeks (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eFive days. Two dumbbells. Maximum muscle at home.\u003c\/p\u003e\n\u003cp\u003eThe top of the dumbbell ladder. Dumbbells (5x) is a max-frequency 12-week hypertrophy program built for one pair of adjustable dumbbells and a bench — five focused days, the highest weekly volume in the line, every set, rep and weight written out for you. Serious size, from minimal kit.\u003c\/p\u003e\n\u003ch3\u003eWhich dumbbell program matches your week?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eDumbbells (5x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Five anchor days, maximum frequency and volume — the most muscle you can build at home in 12 weeks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDumbbells (4x)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— want serious size on four days instead? The same method, a little more recovery.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 90-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e60 workouts\u003c\/strong\u003e, written out set by set — zero guesswork\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFive anchor days\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— Lower A · Push · Pull · Lower B · Shoulders \u0026amp; Arms\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDouble progression\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the simple method that adds size every week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single lift\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA warm-up\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every day and a swap for every movement\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, RPE, recovery \u0026amp; common mistakes to skip\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Strength Base\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· build the foundation\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Hypertrophy\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· supersets pack on size\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· rounds-for-time finishers sharpen it up\u003c\/li\u003e\n\u003cli\u003eEverything runs on one pair of adjustable dumbbells and a bench\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eDedicated home-gym lifters who can commit to five sessions a week\u003c\/li\u003e\n\u003cli\u003eIntermediate to advanced — you recover well and want the most volume\u003c\/li\u003e\n\u003cli\u003eAnyone chasing maximum size with just dumbbells and a bench\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 90-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 60 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Double progression that works every week\u003c\/li\u003e\n\u003cli\u003e✅ Warm-ups, swaps \u0026amp; a demo on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan you really build serious muscle with just dumbbells?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — this is our highest-volume dumbbell program, and five focused days deliver more than enough weekly stimulus for real growth. Progressive overload is mapped out set by set.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat equipment do I need?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eOne pair of adjustable dumbbells and a bench. That's it — a pair of adjustables covers the full range across all five days.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs 5 days a week too much?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eThe five anchor days spread your volume so each muscle gets trained and recovered — it's built to be sustainable, not to burn you out. If you want a little more recovery, the 4x version runs the same method on four days.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eFive days. Two dumbbells. Follow the page. Build maximum size.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854581223743,"sku":null,"price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_e43f5af2-0c8d-450a-b270-ce5b604a4a33.png?v=1785712523"},{"product_id":"your-first-12-weeks-beginner-workout-program-3-days-a-week-pdf-tracker","title":"Your First 12 Weeks — Beginner Workout Program, 3 Days a Week (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eNever lifted before? 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Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eThree days a week. Follow the page. 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This is strength that keeps you capable for life.\u003c\/p\u003e\n\u003ch3\u003eWhich program fits you?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eStrong For Life (40+)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. Joint-friendly strength, balance and carries — built for the body you have after 40.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eYour First 12 Weeks\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— brand new to lifting at any age? Start with the complete beginner's plan.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eProtect Your Muscle\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— losing weight (or on a GLP-1) and want to keep muscle while the fat comes off? That's this one.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 61-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e36 workouts\u003c\/strong\u003e, written out set by set — zero guesswork\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eJoint-friendly lifts\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— strength without beating up your knees, back or shoulders\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBalance \u0026amp; carries\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the real-world strength that keeps you capable\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single exercise\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA home option and a machine option\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every movement — train anywhere\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, warm-ups, recovery \u0026amp; training smart after 40\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Foundation\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· groove the movements and build a base\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Build\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· add strength at a pace your body can handle\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Peak Strength\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· sharpen up and prove your progress\u003c\/li\u003e\n\u003cli\u003eEvery exercise has a home option and a machine option\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLifters over 40 who want to get stronger without wrecking their joints\u003c\/li\u003e\n\u003cli\u003eAnyone returning to training after years off\u003c\/li\u003e\n\u003cli\u003eAnyone who wants strength, balance and capability that last\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 61-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 36 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Joint-friendly lifts plus balance \u0026amp; carries\u003c\/li\u003e\n\u003cli\u003e✅ A home option and a machine option on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eIs this safe for my joints?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eThe lifts are chosen to build strength while going easy on your knees, back and shoulders — and every movement has a demo and an alternative, so you train in a range that feels good.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDo I need a gym?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eNo. Every exercise has a home option and a machine option, so you can train at home or in a gym.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eI haven't trained in years. Where do I start?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eRight here — Block 1 builds a foundation before anything gets heavy, and you progress at your own pace.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. Nothing ships.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCan I use it on my phone?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — log right on the page, or print all 12 weeks.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"lead\"\u003eThree days a week. Follow the page. Stay strong for life.\u003c\/p\u003e","brand":"CHALK Online","offers":[{"title":"Default Title","offer_id":54854595838271,"sku":null,"price":39.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2338\/6707\/files\/00_cover_portrait_33fc31d3-c979-435a-9f8b-4d873f167d59.png?v=1785713688"},{"product_id":"protect-your-muscle-glp-1-weight-loss-workout-program-3-days-a-week-pdf-tracker","title":"Protect Your Muscle — GLP-1 Weight-Loss Workout Program, 3 Days a Week (PDF + Tracker)","description":"\u003cp class=\"lead\"\u003eLose the fat. Keep the muscle.\u003c\/p\u003e\n\u003cp\u003eWhen you lose weight fast — especially on a GLP-1 medication — some of what you lose is muscle, unless you train to keep it. This is the training half of that job: a 12-week resistance program built to be doable even when your appetite and energy are low. Three sessions a week, every exercise with a home option and a machine option, so you can hold onto your strength wherever you are.\u003c\/p\u003e\n\u003ch3\u003eWhich program fits you?\u003c\/h3\u003e\n\u003cul class=\"menu\"\u003e\n\u003cli\u003e→\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eProtect Your Muscle\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— you're here. The resistance training that keeps muscle while you lose weight — built for low-energy days.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eYour First 12 Weeks\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— brand new to lifting and want the full beginner's plan? Start here.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStrong For Life (40+)\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— over 40 and want joint-friendly strength for the long haul? That's this one.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📘 Inside the 61-page guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003e36 workouts\u003c\/strong\u003e, written out set by set — just follow the page\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBuilt for low-energy days\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— short, focused sessions you can finish when appetite and energy dip\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA form-demo video\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eon every single exercise\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA home option and a machine option\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor every movement — train anywhere\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSteady, trackable progress\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— proof your strength is holding as the weight comes off\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBonus:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003epicking your weights, warm-ups, recovery \u0026amp; how to train through a fat-loss phase\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e📊 Plus a fillable Excel tracker\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eLog every set, weight \u0026amp; week in one place\u003c\/li\u003e\n\u003cli\u003eLocked so you only type in your numbers\u003c\/li\u003e\n\u003cli\u003eWorks on phone, Excel, Google Sheets or Numbers\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eYour 12 weeks\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 1 — Foundation\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· groove the movements and build the base\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 2 — Build\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· add just enough to keep your muscle working hard\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlock 3 — Retain\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e· hold your strength as the scale keeps dropping\u003c\/li\u003e\n\u003cli\u003eEvery exercise has a home option and a machine option\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eAnyone losing weight on a GLP-1 who wants to protect muscle while the fat comes off\u003c\/li\u003e\n\u003cli\u003eAnyone in a hard fat-loss phase who wants the weight they lose to come from fat\u003c\/li\u003e\n\u003cli\u003eHome or gym trainers — every move has an option either way\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you get\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e✅ 61-page program + coaching guide (instant download)\u003c\/li\u003e\n\u003cli\u003e✅ Fillable Excel workbook — all 12 weeks\u003c\/li\u003e\n\u003cli\u003e✅ 36 workouts across 3 blocks\u003c\/li\u003e\n\u003cli\u003e✅ Short sessions built for low-energy days\u003c\/li\u003e\n\u003cli\u003e✅ A home option and a machine option on every lift\u003c\/li\u003e\n\u003cli\u003e✅ Works on any device — yours forever\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eCommon questions\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhy do I need to lift while losing weight?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eRapid weight loss pulls from muscle as well as fat. Resistance training is the signal that tells your body to hold onto muscle — so more of what you lose comes from fat.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eI'm on a GLP-1 and my energy is low. Can I still do this?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eYes — the sessions are deliberately short and focused, built to be doable on low-appetite, low-energy days. This is a training program, not medical advice; keep following your prescriber's guidance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDo I need a gym?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eNo. Every exercise has a home option and a machine option, so you can train at home or in a gym.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhat do I get, and does anything ship?\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eA digital PDF plus a fillable Excel tracker, delivered instantly. 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