A four-week gym plan for the adult beginner who wants to lose fat, has access to a gym, and does not know what to do when they walk in.

Three full-body machine sessions per week, plus walking. One progression rule. No guesswork.

Fat loss is the goal. Lifting is how you keep muscle while you do it. That is not a second promise.

What you get: the PDF Your First Four Weeks.

This is not medical advice. It is not written by a trainer, doctor, or dietitian. Consult a healthcare professional before starting any new exercise or dietary change.

FAQ

Who is this for?
An adult beginner, or someone returning after a long break, who wants to lose fat and has a gym. Not a bulk. Not two goals at once.

What do I get?
The four-week PDF. Session cards, starting-weight rule, walk instructions, and the plate rule. No meal plan. No supplements.

Is this medical advice?
No. Read the disclaimer in the file. Talk to a healthcare professional before you start.

How is this different from the $39.99 option?
$29.99 is weeks 1-4. $39.99 is this file plus the weeks 5-8 companion (stall rule, checklist, substitution setup).

No scale targets. No “X kg in Y weeks.”