Upper/Lower.
5 weeks free.
4 days a week. Enter your email, get the plan. Start now.
You'll get the plan by email, plus a note when the demo videos are added. Reply "unsubscribe" to any email to be taken off the list.
30 weeks of workouts, 3–4 days a week, plus the Must Knows guide. Summer starts now.
Pending content update: demo videos are coming soon. Version 1 is the complete 5 week plan. The video links get added as I film them, and I'll email you the updated version.
You're in.
Your plan is ready right now. No waiting on an email.
Put it on your phone
- Tap "Make my Google Sheets copy" and choose Make a copy. You need a free Google account.
- Install the free Google Sheets app from the App Store or Google Play, and sign in with the same account.
- Open your copy in the app. Star it and make it available offline, so it opens fast at the gym.
- Start on the "Start Here" tab. After every set, type your weight in the box. That is your log.
This is what I did for two years while I worked out. Pending: a video walkthrough of my own sheet and how I update it is coming soon.
This plan is general fitness information, not medical advice. Talk to your doctor before starting a new exercise program, and stop any exercise that causes pain.