BUILD / 8-WEEK STRENGTH & MUSCLE PLAN
WALK IN
WITH A PLAN.
Know what to train. Know how to progress.
Four focused sessions a week. An upper/lower split. Clear sets, reps, rest periods, and a progression method you can use without second-guessing every workout.
One-time purchase · 21-page PDF
Review your order on the next page. One guide. One payment. Yours to keep.
EIGHT WEEKS.
A CLEAR DIRECTION.
PROGRESSION YOU CAN FOLLOW.01—08 ↗
YOUR WEEK, MAPPED OUT
LESS GUESSWORK.
BETTER SESSIONS.
For adults with basic gym experience who want a structured strength and muscle-building routine.
EXPLORE A TRAINING WEEK
Upper A: the opening three exercises
- Barbell bench press
- Chest-supported dumbbell row
- Seated dumbbell overhead press
A preview, not a complete workout. The guide includes all exercises, sets, reps, effort targets, rest periods, and substitutions.
Recover on Wednesday, Saturday, and Sunday. Sessions are approximately 55–75 minutes, including warm-up.
The complete workouts
Exercises, working sets, rep ranges, rest periods, and effort targets for all four training days.
A way to move forward
Clear rules for adding reps and load, with a lighter fourth week to manage fatigue.
Options for your gym
Practical exercise alternatives and technique cues, so your plan can work with the equipment you have.
A record of the work
Session logs and weekly reviews that help you see what you did and decide what to do next.
TWO WAYS TO BEGIN
START A ROUTINE.
OR PLAN YOUR NEXT BLOCK.
FIRST 30 helps you establish a rhythm. BUILD gives you a longer, four-day training structure.
FIND YOUR RHYTHM.
- Duration
- 30 days
- Training
- 3 full-body days / week
- Focus
- Consistency + tracking
- Price
- Free
GO IN WITH DIRECTION.
- Duration
- 8 weeks
- Training
- 4 upper/lower days / week
- Focus
- Progression + recovery
- Price
- CA$39 · one time
BEFORE YOUR FIRST SESSION
THE DETAILS
THAT MATTER.
- What equipment do I need?
- A gym with dumbbells, barbells, benches, and common cable or resistance machines. The guide includes substitutions for several movements.
- Is this individual coaching?
- No. BUILD is a self-guided training PDF. It does not include live sessions, form checks, personalized programming, or medical advice.
- Who is it designed for?
- Adults 18+ with basic resistance-training experience. If you are new to lifting, have pain, or have a health concern, seek appropriate professional guidance before starting.
- Can I rearrange the days?
- Yes. Use the scheduling guidance to keep recovery between sessions for the same muscle groups. Consistency matters more than the weekday labels.
YOUR NEXT EIGHT WEEKS
MAKE THE NEXT
SESSION COUNT.
BUILD brings the workouts, progression rules, and training logs into one guide. Read it once, then use it throughout the block.
General fitness education. Individual results vary. Not injury rehabilitation, clinical nutrition, or personal coaching.
8 weeks.
One clear plan.
CA$39One-time purchase. Personal-use PDF.
Buy BUILDReview your order, delivery details, and payment availability on the next page.