A plan for all eight weeks
32 planned strength sessions. Exact working sets, reps, rest, and effort targets, with a lighter fifth week and rules for changing loads.
PREMADE PDF / NOT PERSONALIZED / B/02
BUILD.Advanced
Give your experience direction.
Four upper/lower sessions with more training volume, deliberate progression, and a lighter week to manage fatigue.
08weeks
04lifting days / week
43page PDF
Complete digital guide. Payments are temporarily unavailable.
Fixed gym workouts + printable logs. No portal, Riff or coaching. See a sample of the personalized format.
THE RIGHT FIT MATTERS
MADE FOR
YOUR STARTING POINT.
Who it is for
At least a year of consistent lifting, confident technique, and experience logging loads and judging reps in reserve.
What you will need
A gym with barbells, a rack with safety bars, dumbbells, benches, cables, a leg press, and leg curl machines.
Adults 18+. Self-guided education, not individualized coaching. If gym equipment is unfamiliar, arrange a qualified induction first. For pain, health concerns, pregnancy/postpartum needs or injury rehabilitation, seek appropriate professional support.
YOUR WEEK, MAPPED OUT
UPPER / LOWER.
60–80 minutes per lifting session, including warm-up. Move the weekdays to fit your life; keep recovery between sessions.
MONUpper A
TUELower A
WEDRecover
THUUpper B
FRILower B
SAT / SUNRecover
A LOOK INSIDE SESSION ONE
Your opening movements.
This is a preview, not a complete workout. Your guide includes the full sessions, working sets, rep ranges, rest, and effort targets.
- 01Barbell bench press
- 02Chest-supported dumbbell row
- 03Lat pulldown
OPEN IT. FOLLOW IT. RECORD IT.
THE WHOLE BLOCK.
NOT JUST THE EXERCISES.
Guidance you can use
Preparation, movement cues, exercise alternatives, a simple progression method, balanced-food guidance, and recovery decisions.
A place to record the work
Eight weeks of prefilled logs across 16 printable pages. Your exercises and set counts are already there. Add your loads, reps, and notes.
HOW THE BLOCK UNFOLDS
01–02
Set your baseline.
Learn the flow, choose suitable loads, and build a repeatable week.
03–04
Build on your reps.
Use the rep-range method and progress only when technique and recovery allow.
05
Take a lighter week.
Fewer sets, easier effort. Practise the movements without chasing fatigue.
06–08
Return. Record. Review.
Resume the plan, compare like-for-like performance, and choose your next step.
YOUR NEXT EIGHT WEEKS
Give your experience direction.
BUILD / Advanced · 43-page premade PDF · CA$19
- 32 planned strength sessions
- Higher-volume upper/lower structure
- Rep-range progression + fatigue adjustments
- Eight weekly training logs
View order details
Payments are temporarily unavailable while our payment provider resolves an account issue. Results vary; this is not a guarantee of muscle gain or fat loss.
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