A downloadable training program template and guide for people who train on their own. Learn how to structure a split, progress your lifts, and tweak the program as you go, so you’re never guessing what to do in the gym.

WHAT’S INSIDE:

1. How to pick your split (full body, upper/lower, or push/pull/legs) based on your weekly schedule
2. A fill-in-the-blank program template: list your main lifts, accessories, sets/reps, and rest periods for each day
3. Progressive overload rules: simple week-to-week guidelines for when to add weight, reps, or sets
4. A 4-week example program (upper/lower split) fully filled out, so you can see the template in action
5. How to know when it’s time to deload or switch things up

This is a framework, not a one-size-fits-all plan. It’s built so you can plug in your own lifts and goals and keep tweaking it as you progress.