Free, no account
The 12 week plan we give every beginner
Twelve pages. Three days a week, the lifts that actually build a body, the rep ranges that suit somebody new, and a straight answer on when to add weight. It is built from the same program template BryksBuilt uses inside the app, written out so you can start on Monday.
Three full body days, written out
Every exercise, every set, every rep range, every rest period, and a coaching cue so you know what you are actually aiming for.
A swap for every lift
No barbell, no bench, no problem. Each movement lists what to do instead, so a hotel gym or a garage still works.
Twelve weeks, not one
Four blocks that say exactly when to add weight, what to do the week you miss reps, and how to pick your very first weight. Most free plans hand you week one and stop.
A logbook you can print
Three pages of boxes, twelve weeks across, one row per lift. The whole plan runs on adding a little to a number you actually wrote down.
Where should we send it?
One email with the PDF. No account needed.
General fitness information, not medical advice. Talk to a doctor before starting a new program. See our privacy policy.