A 30-day lean plan for night and rotating shift workers. Train around messy schedules, not against them.

You get a 19-page PDF with a 3-day full-body or 4-day upper/lower split, meal timing that follows your sleep, a protein and calorie calculator, missed-session rules so a bad week does not restart the plan, a lift log, a 30-day daily tracker, and home swaps if you cannot get to a gym.

$19 one time. Instant download. No subscription.

Educational fitness guidance, not medical advice. Adults 18+.