Training Guides

Choose the schedule that fits your week.

Three structured hybrid training programs. Each one covers strength, cardio, and recovery. Pick the split that matches your availability.

Not sure which to choose?

3 days: Limited availability or just getting started. The most flexible option.

4 days: Training consistently but want more structure and frequency.

5 days: Ready to push your weekly volume. Some training experience recommended.

3 days/weekAll levels

3-Day Training Split

Strength and cardio balanced across 3 focused sessions per week. The right starting point for building consistent habits.

Good for: Busy adults, beginners, anyone returning to training
Equipment: Full gym or home gym with dumbbells
Sessions: 45 to 60 min per session
Buy Now — $35

See full program details

Most popular
4 days/weekAll levels

4-Day Training Split

Upper/lower structure with cardio built in. Enough frequency to build real momentum without overloading your week.

Good for: Consistent weekly trainers, intermediate beginners
Equipment: Full gym recommended
Sessions: 50 to 65 min per session
Buy Now — $35

See full program details

5 days/weekIntermediate

5-Day Training Split

More frequency, more variety. For those ready to push their training volume and structure.

Good for: Intermediate lifters with flexible schedules
Equipment: Full gym
Sessions: 50 to 65 min per session
Buy Now — $35

See full program details

Read results from real clients
Common Questions

Before you buy.

Questions about what's included or how delivery works?

Instantly. Checkout runs through Gumroad, and your guide is available to download the moment your purchase completes. You'll also get an email receipt with a permanent download link.
A PDF built to be read on your phone in the gym. Every session is laid out week by week with exercises, sets, reps, and cardio work — no app or subscription required.
Match the split to your real availability, not your ideal week. If you can reliably train 3 days, start with the 3-day. Consistency with a smaller program beats missed sessions on a bigger one. And if you want a program built specifically for you, that's what 1:1 coaching is for.