Free program
Beginner.
Upper body.
Free.
One structured upper body session, built to be repeated 2–3 times a week — the same starting point I give a paying client. No upsell, no email funnel manipulation. Drop your name in, get the PDF, run it.
01
One complete session
Seven exercises that cover the whole upper body — run it 2–3 times a week.
02
Progressive overload
Sets, reps, and weight all programmed to push you forward week to week.
03
The why behind it
Plain-English coaching on hypertrophy, technique, and why structure beats random.
04
Coach's notes
What I'd say to you in person about tempo, intent, and what to watch for.
Why bother
Most free programs are templates someone hasn't looked at in years. This isn't that.
/ Written this year
It uses the same programming framework I use for current clients in their first month.
/ Tested by clients
Run through and refined by real Lifestyle Training clients before going public.
/ No spam after
One welcome email a few days later. After that, you only hear from me if you reply.
After you've run it.
If it clicks, the next step is the rest — full body programming, nutrition, and a coach paying attention every week. That's what Core and Premium are for.