5 PDF guides

Strength Pack

PDF · 121 pages · $79

Build muscle from scratch: your first gym program, bulking, creatine and protein, pull-ups and push-ups, abs.

As described or refunded

What you get

Bulking: 12-Week Muscle-Building Program + Meal Plan
The complete plan, workout by workout and meal by meal, to build muscle without piling on fat
PDF guide · 23 pages · $29
Your First Gym Program: 12 Weeks
What to do, with what weight and in what order, from your first session to week twelve
PDF guide · 26 pages · $29
Creatine, Whey and Supplements: What Actually Works
Know what to take, how much, when — and what to leave on the shelf
PDF guide · 21 pages · $29
From 0 to 10 Pull-Ups and 50 Push-Ups
The 12-week plan, level by level, from your first rep to sets of 10
PDF guide · 25 pages · $29
Abs and Core: 8 Weeks
A solid core, strong abs and a back that holds up, in 20 to 30 minutes, three times a week
PDF guide · 26 pages · $29

In pictures

Barbell bench press with a spotter behind the bench. Photo: U.S. Naval Forces Central Command/U.S. Fifth Fleet, CC BY 2.0

Barbell squat in a power rack. Photo: Nenad Stojkovic, CC BY 2.0

Fresh eggs on a plate, a source of protein. Photo: Muffet, CC BY 2.0

Overhand-grip pull-up on a bar. Photo: CNE CNA C6F, Domaine public

Forearm plank. Photo: nenadstojkovicart, CC BY 2.0

Deadlift during a strength competition. Photo: ResoluteSupportMedia, CC BY 2.0

Illustrative photos, published by their authors under a free licence.

$79one-time payment

instead of $145 one by one · you save $66 · i.e. $15.80 per guide

As described or refunded

Secure payment by Stripe · card, Apple Pay, Google Pay · one-time payment · instant access to your PDFs after payment.

Complete, sourced programs, ready to follow

Numbers counted in the guides on sale, not promises.

PDF guides: 18PDF guides
pages in total: 464pages in total
scientific studies cited (DOI): 96scientific studies cited (DOI)
languages: 6languages

✓ VerifiedReviewed by industry professionals

Sourced, checked guides, reviewed by pros

scientific studies cited, each with its DOI: 25scientific studies cited, each with its DOI
pages with a paginated contents page, updated October 2026: 121pages 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
International Society of Sports Nutrition
British Journal of Sports Medicine
Journal of Strength and Conditioning Research

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A question before you buy? administration@lacangel.fr · CGV

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.