Get the most out of your fitness journey by downloading this free, scientifically backed 3x per week Full Body program.

Evidence Based

Not your typical fitness magazine workout plan. A simple, effective, reserach backed approach to get you progressing right away.

Full Progression Plan

Progressive overload is the key to adaptation, and so this is not just a list of exercises. Full explanation of how/when to add weight, increase sets/reps etc.


Inside is also a small guide explaining the fundamentals of this plan. Why & how it works, and how to structure this program for best results.


One routine won’t be perfect for everyone. I’ve outlined how you can incorporate difference exercises, additional training days and so forth.