PDF guide
Your First Gym Program: 12 WeeksWhat to do, with what weight and in what order, from your first session to week twelve
PDF · 26 pages · $29
By the end of the 12 weeks, you can perform the main lifts with confidence, choose your weights and progress them on your own.
Who it's for
Adults who just joined a gym, or who go without a plan, and want to stop wandering from machine to machine.
Inside
- Your first visit: machines, free weights, setup, gym etiquette
- How to find your starting weights without a risky max test
- 36 written workouts: exercises, sets, reps, rest, effort
- Double progression: when and how much to add
- 14 technique cards for every exercise in the program
- What to do when you stall, miss a week, or the gym is packed
- A 12-week weight log
What you get
- The full guide as a PDF (26 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
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In pictures
Illustrative photos, published by their authors under a free licence.
✓ VerifiedReviewed by industry professionals
Sourced, checked guides, reviewed by pros
- scientific studies cited, each with its DOI
- 8scientific studies cited, each with its DOI
- pages with a paginated contents page, updated October 2026
- 26pages with a paginated contents page, updated October 2026
- automated checks on every site update
- 61automated checks on every site update
The method
- 1Primary sources: published studies and official guidelines, never a forum.
- 2Every number linked to its source, listed at the end of the guide.
- 3Dated editions: every guide shows its update date.
Built from the guidelines and publications of:
- World Health Organization
- British Journal of Sports Medicine
- Journal of Strength and Conditioning Research
Chapters
- 01Before You Start
- 02Your First Gym Visit
- 03Finding Your Starting Weights
- 04Principles for Every Session
- 05Progressing Your Weights
- 06Technique Cards
- 07The 12-Week Program
- 08Cardio at the Gym
- 09When Things Go Wrong
- 1010 Beginner Gym Mistakes
- 11Warm-Up and Cool-Down in Detail
- 12FAQ
- 13Simple Nutrition to Support Your Training
- 14After the 12 Weeks
- 15Training Log
- 16Sources
Pick your plan
One guide, one pack or the whole library
Same format, same cited sources: only the number of programs changes.
One guide
One clear goal, one complete plan.
$29
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
One pack
Several guides on the same theme.
$79
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
- Best value
Complete library
Every training guide plus the 12-week Program.
$149
instead of $571 one by one · you save $422
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
Payment and delivery
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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.