THE READY-MADE COLLECTION / CA$19 EACH
Four complete eight-week gym guides. Choose your goal and experience, download one PDF, and follow the plan. Fixed workouts—not a program generated from your assessment.
Tell us where you want to go and where you are starting.
Self-guided gym programs for adults 18+. This finder matches two preferences; it is not a health assessment or individualized prescription. Read the suitability guidance before buying.
FOUR PROGRAMS. NO GUESSWORK.
Same care in every guide. Different training demands. Choose the one that fits your life right now.
Beginner
Three full-body sessions. Familiar movements. A clear way to add reps and weight as your confidence grows.
3 lifting days · 50–65 minCA$19 · PDFAdvanced
Four upper/lower sessions with more training volume, deliberate progression, and a lighter week to manage fatigue.
4 lifting days · 60–80 minCA$19 · PDFBeginner
Three approachable strength sessions, gradually increasing cardio, and practical food habits to support a fat-loss goal.
3 lifting days · 45–60 minCA$19 · PDFAdvanced
Four focused lifting days with restrained volume, planned cardio, and recovery rules for training during a fat-loss phase.
4 lifting days · 55–70 minCA$19 · PDFTWO WAYS TO TRAIN. ONE CLEAR DIFFERENCE.
Follow a ready-made guide, or have your training configured around your real week.
READY-MADE / DOWNLOAD & PRINT
CA$19per program · one payment
One of four fixed eight-week gym programs. Choose BUILD or CUT, Beginner or Advanced.
Not personalized. No member portal, Riff or coaching.
Choose my PDFPERSONALIZED / YOUR ANSWERS, YOUR STRUCTURE
CA$49one eight-week plan · one payment
Configured around your goal, training history, schedule and equipment—not just two preferences.
Automated and self-guided. Not individual coach review. Riff usage limits apply.
Explore a sample planPrices in Canadian dollars; applicable taxes shown before payment. Purchases remain closed while payment and member-service checks are completed. Explore the generated sample.
A LITTLE CLARITY BEFORE YOU COMMIT
BUILD emphasizes gradually progressing your lifting and supporting muscle growth. CUT keeps strength training central, uses more conservative volume, and adds a manageable cardio schedule and food-habit framework. Fat loss depends on an appropriate overall energy balance; a workout cannot guarantee it or target one body area.
Beginner is for new or returning lifters and anyone building a consistent routine. Advanced assumes at least a year of consistent lifting, confident technique, and familiarity with tracking effort and loads. If that does not describe you, start with Beginner. Both levels need gym access; if equipment is unfamiliar, arrange an in-person induction.
No. Buy one program that matches your current goal and experience. Follow it for the full block, review your progress, and decide what is next. More PDFs are not a substitute for consistent sessions.
One complete 43-page, eight-week PDF: workouts, sets and reps, rest and effort guidance, progression rules, movement cues and alternatives, general food and recovery guidance, plus eight weekly training logs. CA$19 once when checkout opens, with download access after successful payment. No subscription, member portal or Riff access.
No. These are general educational programs, not one-to-one coaching, medical care, or individualized nutrition plans. For pain, health conditions, pregnancy/postpartum needs, injury rehabilitation or eating-disorder concerns, seek appropriate professional support. The CUT programs are not for anyone advised against weight loss.
Your original purchase remains available through your Payhip receipt and account. This collection does not replace or revoke it. For help finding your download, contact us through Payhip.