VOLUME 1 OF 6 · 97 PAGES · INTERACTIVE PDF
Strength Training Manual
12-week progressive program, 50-exercise atlas, home and gym workouts
Know exactly what to do in every session for 12 weeks, whether you train at home or in a gym.
All six volumes + Excel workbook
$37$84
Includes this volume. All six cost less than three bought separately.
Get the complete system · $37Instant download · one payment · 14-day money-back guarantee
What you'll be able to do
With Volume 1, you can…
- Follow a 12-week program in three phases without planning a single session yourself
- Train at home with your bodyweight or a loaded backpack, or in a commercial gym
- Do every exercise properly, with cards showing technique, common mistakes and easier or harder versions
- Keep training through busy weeks with 20–25 minute sessions and a substitution matrix
What's inside
The contents, section by section
- The physiology of recompositionWhat recomposition is (and isn't), mechanical tension, training volume, progressive overload, effort (RPE/RIR), tempo and rest, choosing your track and splitp. 6
- The Master Exercise Atlas50 illustrated exercise cards across squat, hip-hinge, push, pull, core and conditioning patternsp. 11
- Warm-up, mobility and joint prepThe 5-minute RAMP warm-up, session add-ons, warm-up sets and a desk-worker mobility resetp. 65
- The 12-week periodized programHome and gym tracks, 3-day full body or 4-day upper/lower, three phasesp. 67
- Logs, troubleshooting and appendicesFillable RPE logs, a quick substitution matrix, time-compressed sessions and a glossaryp. 92
Look inside
Four real pages from Volume 1
Tap any page to enlarge it.
Part of a system
This volume works on its own, and better with the other five.
Exercise codes from this volume appear in the Volume 6 workout logs and the Volume 4 hotel workouts, and Volume 2 covers the food side of the program.
Pairs best with
VOLUME 2 · 4Nutrition & Culinary PlaybookFood that matches your training days
VOLUME 6 · 4Tracking Suite & WorkbookLog every session and see your progressAll six volumes + Excel workbook
$37$84
Includes this volume. All six cost less than three bought separately.
Get the complete system · $37Questions about Volume 1
Does Volume 1 work on its own?
Yes. It's a complete guide on its own. It mentions the other volumes where they connect, but you don't need them to use it.
Do I need any equipment?
No gym needed: the Home / Minimal Equipment track mostly uses your bodyweight or a loaded backpack.
Do I need Adobe Acrobat?
No. This volume has fillable fields but no automatic calculations, so any PDF app that supports forms will do. The free Adobe Acrobat Reader is the most reliable choice.
Is it a physical book?
No. It's an interactive PDF you download straight after checkout. You can print it if you like.
Can I upgrade to the complete system later?
You can buy the complete system at any time; it includes this volume. [Upgrade discount: decide whether buyers of a single volume get credit, and update this answer.]
What if it isn't right for me?
Email us within 14 days of purchase with a short note on why, and we'll refund you in full. Refund terms