CONTENT
The training and nutrition knowledge behind the guide, brought together as practical principles, exercise instructions and programmes.
THE GUIDE YOU PUT TO WORK.
KNOW MORE.LIFT BETTER.
Your food. Your training. A clearer plan.
A practical guide to building habits, understanding the movements and making your next session count.
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49PAGES.
ALL PRACTICAL.
ALL PRACTICAL.
YOUR NEXT CHAPTER STARTS HERE.
49
PAGES OF
PRACTICAL KNOWLEDGE
15
STEP-BY-STEP
EXERCISE GUIDES
02
TRAINING LEVELS.
A CLEAR NEXT STEP.
01 / THE BOOKSTRENGTH & FITNESS
MAKE THE
NEXT DECISION
CLEARER.
You do the work.
Understand what supports it.
What should you eat for your goal? How should a lift feel? When is it time to add weight?
Strength & Fitness brings nutrition, technique and training programmes together, so the decisions you make outside the gym support the work you do inside it.
Read from the start. Jump to what you need.
Keep it close for the weeks that follow.
01
EAT WITH INTENT.
Energy balance, building muscle, fat loss and the habits that make your diet workable.
02KNOW THE MOVEMENT.
Understand the training principles. Learn the set-up, execution and control of 15 exercises.
03BRING A PLAN.
Beginner and intermediate programmes, with exercise order, sets, repetitions and progression rules.
02 / OPEN IT UPACTUAL PAGES. ACTUAL CONTENT.
GOOD ON THE OUTSIDE.
USEFUL ON THE INSIDE.
Take a closer look at a guide
you can return to.
NUTRITION / PDF PAGE 9
MAKE FOOD WORK FOR YOU.
Understand what goes into a meal, how to match portions to your goal and how to keep the whole thing practical.
- Energy balance and macronutrients
- Building muscle, fat loss and recomposition
- Meal habits, hydration and supplements
EXERCISE TECHNIQUE / PDF PAGE 36
KNOW WHAT TO FOCUS ON.
Clear, written guidance breaks each exercise into the details you can actually use during a session.
- 15 exercises, explained step by step
- Set-up, execution and control
- Training variables, recovery and progression
TRAINING PROGRAMMES / PDF PAGE 45
TURN THE PAGE INTO A PLAN.
Take a clear structure into the gym. Know the order, the workload and how to progress over time.
- Beginner A/B workouts
- A four-day intermediate programme
- Sets, repetitions and progression rules
03 / BUILT FOR YOUR NEXT STEPTWO LEVELS. ONE GUIDE.
A PLACE TO START.
A WAY TO PROGRESS.
Start where the work fits.
Move on when your progression calls for it.
03 SESSIONS / A-B ROTATION
Build a rhythm.
Then build on it.
Alternate A and B across three weekly sessions. Use the book’s progression rules while you can increase the load from one workout to the next.
YOUR WEEK, AT A GLANCEWEEK 01
MONDAYAWORKOUT
WEDNESDAYBWORKOUT
FRIDAYAWORKOUT
Week 1: A / B / A. Week 2: B / A / B.
Keep the rotation going.
04 SESSIONS / WEEKLY PROGRESSION
Your next stage.
More structure.
When you can no longer progress from one workout to the next, the intermediate programme distributes strength, hypertrophy and muscular endurance across four workouts.
POWER FBW · HYPER LOW
HYPER UP · BALANCE FBW
YOUR WEEK, AT A GLANCE04 WORKOUTS
MON01POWER
FBW
FBW
WED02HYPER
LOW
LOW
THU03HYPER
UP
UP
SAT04BALANCE
FBW
FBW
Four sessions in a defined order.
Exercises and prescriptions are detailed in the book.
Both levels are included in Strength & Fitness.
FOR THE WEEKS YOU ACTUALLY LIVE.
LESS TO
OVERCOMPLICATE.
MORE TO USE.
Keep the essentials within reach.
01
You are starting out.
Get the basics of food, movement and a repeatable training week in one place.
02
You already train.
Review your technique, understand progression and bring more structure to your sessions.
03
You want a practical reference.
Use the clickable contents to return to the chapter or exercise you need.
A FEW THINGS TO KNOW
BEFORE
YOU BEGIN.
The format. The content.
The right starting point.
What exactly is included?
A 49-page English PDF covering nutrition, training principles, 15 exercise guides, and beginner and intermediate training programmes. The plans include sets, repetitions, exercise order and progression rules.
Is it suitable for beginners?
The book starts with the foundations and includes a beginner A/B programme. It also explains the movements and how to progress. The intermediate programme gives you a next step when regular session-to-session progress is no longer possible.
Does it cover both food and training?
Yes. Nutrition covers energy balance, macronutrients, building muscle, fat loss, recomposition, hydration and supplements. The training section covers principles, exercise technique and programmes, so you can see how the two areas fit together.
Can I read it on my phone?
Yes, with a PDF reader. The A5 layout works on phones, tablets and computers, and the clickable contents help you move between chapters. You can zoom in whenever you need a closer view.
Is this a personalised coaching programme?
It is an educational guide with ready-to-use beginner and intermediate programmes. It explains principles and progression so you can make informed decisions; it does not include individual coaching, assessments or check-ins.
STRENGTH & FITNESS / ENGLISH EDITION
YOUR NEXT REP.
WITH A PLAN.
Nutrition. Technique. Programmes.
One guide to put into practice.
49-page PDFBoth training levelsClickable contents
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