Be ready.
Summer 2027.

30 weeks of training in one plan. Summer starts now.

"Cowboy made me do it."

Focus number oneNo luck, just work.

$19.99

one time · instant download

30 weeks of workouts, 3–5 days a week:

00Start HerePDF

01Upper/Lower · Weeks 1–10Excel

02Push/Pull · Weeks 11–20Excel

03Full Body · Weeks 21–30Excel

04How to Build MusclePDF

Let's get to work

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Built for recomp!Recomp (body recomposition) means losing fat and building muscle at the same time. Your body changes even when the scale barely moves.

What's included

PDFHow to Build MuscleOne page: hypertrophy, training to failure and progressive overload. An excerpt from The Adventurer’s Guide.

Excel / SheetsUpper/Lower 10-Week Plan5 days a week: Upper A, Lower A, Upper B, Lower B, plus Weak Points & Arms on Friday.

Excel / SheetsPush/Pull 10-Week Plan5 days a week: Push A, Pull A, Push B, Pull B, plus Weak Points & Arms on Friday.

Excel / SheetsFull Body 10-Week Plan4 workouts a week: Full Body A, B, C and D. Run it last, once you’re proficient in Upper/Lower and Push/Pull.

PDFStart Here: The 30-Week Workout PlanAppendix D of The Adventurer’s Guide: the plans in order, how the 10 weeks run, and how to log your progress.

Every plan gives you

10 weeks in four phases: Break In, Build, Reset, Push.
Sets, reps, rest and form notes for every exercise.
Two substitutions for every exercise, for when a machine is taken.
A box to log your weight for every set, so you can see your progress.
Opens in Excel or Google Sheets.

Pick your plan

Start with Upper/Lower. It's the one I recommend for almost everyone. Upper body one day, legs the next, so you can tell what's supposed to be sore and what isn't. When you're new, being sore is new too, and that matters.

Plan	Days	Who it's for
Upper/Lower	4 a week	Start here. The most common split and my pick.
Push/Pull	4 a week	Also a common split. A good second plan, or a first one if you like push and pull days.
Full Body	3 a week	After 6 to 12 months of training. Full body hits everything every session, and your muscles need conditioning first.

You're not the exception yet

For your first 10 weeks, do exactly what the plan says. Same exercises, same sets, same rest. Yes, there are exceptions to every plan. You're not the exception yet. Run it as written, log every set, and earn the right to change it.

Learn your body

That's what CPA Cowboy is really about. Over the next two years of training, you will get banged up. I lift and I dance, and I've been hurt more times than I can count. The skill isn't avoiding every injury. It's learning what you can do today: the full workout, half of it, a quarter of it, or just stretching while you recover.

If you're in pain or injured, stop and get medical care. Don't train through an injury. Everything I share is my own experience, not medical advice.

Every main lift has a demo video. Tap any exercise in your plan to watch it.

Want to try it first? Get the first 5 weeks of Upper/Lower free.