Guides
Simple, honest guides.
Free starting points for training, stretching and sleeping well. Plain and to the point. The full step-by-step plans live in the packs.
How to build a simple push, pull, legs week
A plain-English guide to the push, pull, legs split: what it is, a simple three-day week, and how to progress without overthinking it.
Read the guideA simple full-body mobility routine
How to loosen the whole body in a few honest minutes: the difference between mobility, flexibility and recovery, and a routine you can do anywhere.
Read the guideA calm wind-down routine for better sleep
A simple, step-by-step evening wind-down: when to cut caffeine, how to spend the hour before bed, a two-minute breathing reset, and why a steady wake time matters.
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