Everyone overcomplicates getting started at the gym. You don't need a 6-day PPL split. You don't need supplements. You don't need to track macros on day one.

Here are the 3 exercises that will build 80% of your physique if you're just starting out:

1. Squat (or Goblet Squat)

Hits your quads, glutes, core — basically your entire lower body. Start with bodyweight or a light dumbbell. Focus on depth, not weight.

2. Push-Up (or Bench Press)

Chest, shoulders, triceps. If you can't do a full push-up yet, start on your knees or against a wall. Zero shame in that — everyone starts somewhere.

3. Row (Dumbbell or Cable)

Your back is the most underrated muscle group. Rows fix posture, build width, and balance out all that pushing. One arm at a time keeps it honest.

Do these 3 exercises, 3 times a week, and add a tiny bit of weight each session. That's it. In 3 months you'll look and feel completely different.

Inside Body Blueprint, I break down the exact sets, reps, and progressions for each of these — plus the nutrition side that actually makes the muscle grow. No fluff, just the blueprint.