Two lifts. Two hard sets each. Two or three days a week. Diet does the fat loss, the bar does the muscle, and everything I actually do is on this site for free.
Calories at bodyweight × 10–12 to lean out. Protein at 0.8 g per pound, every day. The food itself is whatever you'll actually eat. This did every pound of my fat loss; the training didn't.
The weighted pull-up opens pull day, the weighted dip opens push day. Two hard sets of 5–8, three to five minutes rest. Both sets hit eight, add five pounds. That's progressive overload, and it's the entire program.
Missing one session costs nothing. Missing two teaches your brain the plan is optional. Twenty-four sessions is where a body visibly changes; most people quit at nine, four separate times.
No app, no six-day split, no supplements you can't pronounce. Counted food, two hard sets, a bar and a belt, and a notebook. The left is where I started. The right is a professional shoot after.
No timeline on purpose. It took as long as it took, and yours will too. The number that matters is the session count, not the calendar.
Everything that used to need a spreadsheet or a coach's first call. Type in what you can do today and it does the math.
Open all the toolsThe exact structure I train with, with the progression rule and the first-week checklist. It's free because the plan was never the hard part.
Get the planTwelve weeks. Your numbers set for you, your two days written for your equipment, a call every week where we read the log together, and me in your DMs the rest of the time.
Twelve weeks minimum, or $399 up front. Rate kept for life. After five: $199.
Guarantee. Send all twelve check-ins and if your photos show no visible change, I coach you free until they do.
Apply — nothing charged on the formFor the first year or two, comfortably. You don't have a volume problem, you have an intensity problem — sixteen comfortable sets lose to two you actually mean, fully rested. Add volume later, once the weight has genuinely stopped moving.
Yes. A bar, something to dip on, and a backpack with books until you buy a belt. That's the whole gym. Every accessory can be dumbbells, bands, or skipped in month one.
Strength moves first, the mirror second, other people third. Judge the session count, not the reflection: twenty-four sessions with the belt heavier than when you started means it's working.
No. I paste my sets into ChatGPT and it keeps the log, compares to last time and tells me what to lift next. The two prompts that do it are free on the start-here page.
No newsletter. When something on this site is new or a prompt gets better, I send one line and a link. That's the whole list.
Goes straight to my inbox and nowhere else. Unsubscribe by replying "stop".