Three complete workouts
Exercises, sets, reps, rest guidance and a printable training log for every session.
Free six-week programme
The plan that tells you what happens next.
Print-ready workouts A, B and C, a simple progression rule, equipment swaps, missed-workout guidance and space to track all six weeks.
Send me the six-week plan
Full Body Workout
Your first
six weeks
3 days / week · 45-60 minutesStop restarting.Start progressing.
10 printable pages
Gym · home · dumbbells
Inside the plan
Enough guidance to begin. No filler.
This is not a list of exercise names. It is the first usable phase of the same connected system described across the website.
Double progression
A worked six-week example showing when to add a rep, repeat the load or increase weight.
Real-life restart rules
What to do after one missed session, one missed week or several weeks away.
Equipment substitutions
Connected gym, home and dumbbell options that keep the same movement pattern.
Six-week tracker
One page that keeps the sequence visible even when your calendar changes.
Evidence and safety
Clear scope, responsible caveats and direct links to the sources behind the structure.
How to use it
Print it once. Make one decision at a time.
- 1
Choose your days
Use three non-consecutive days when possible. Monday, Wednesday and Friday is the default, not a requirement.
- 2
Start conservatively
Choose loads that leave another 2-3 controlled repetitions possible during week one.
- 3
Record the workout
Write the completed reps and load. That record gives you the next small target.
- 4
Continue the sequence
Missed a day? Do the missed workout next. Do not restart the programme.
Ready when you are
Your next workout is one email away.
Join the practical training emails, receive the A4 plan and start with Workout A.