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You made it here from inside the book. Pick the track that fits where you are today, drop your email, and your programs are yours — instantly.

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Step 1

Select your program.

Not sure which to pick? Start with Beginner if you haven't trained consistently in the last year.

01.

Level 1

Beginner

  • 3 full-body lifts per week

  • +1 optional cardio session

  • 30–45 minute sessions

  • Built for rebuilding the habit

02.

Level 2

Intermediate

  • 4 full-body lifts per week

  • +1–2 cardio sessions

  • 45 minute sessions

  • More volume, more variety

03.

Level 3

Advanced

  • Push / Pull / Legs split

  • +1–2 cardio sessions

  • Built-in progressions

  • Train like an athlete

04.

When life is loud

Express

  • 3 circuit sessions per week

  • 20–30 minute workouts

  • Efficient. Intense.

  • For your busiest weeks

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