You are heavier than you want to be, weaker than you used to be, and you have not trained seriously in years - maybe ever.
Free from the 90-day program
Your first 14 days. Free.
Six workouts over two weeks - for the gym, dumbbells at home, or no equipment at all. Simple food rules. A Day 1 baseline. Nothing to figure out, nothing to subscribe to.
Instant download · No payment details · Unsubscribe anytime
Who it is for
Built for men starting over
You have a job and a schedule. You can protect three sessions a week, not ten.
You have restarted before. It died around week two. You are done repeating that.
You do not need more motivation. You need the first two weeks handed to you with the thinking already done.
What is inside
The real start of the program, not a brochure
Six full workouts
Workouts A, B, and C for two weeks, in full gym, dumbbell/home, and bodyweight versions.
The effort rule
How hard to push in weeks one and two so you build momentum instead of wrecking yourself by day five.
Day 1 baseline
Photos, bodyweight, and waist, done in ten minutes, so in 90 days you have proof.
Five food rules
No weighing, no macros yet. Just the first nutrition behaviors to hold while training becomes normal.
A simple log
The three things to write down after every session so you can see the streak forming.
The Day 15 map
What changes in weeks 3-4, and what the complete 90-day program adds.
Why it is free
Here is the honest version
This is the first two weeks of my $49 program, the 90-Day Body Rebuild. I give it away because the first two weeks are where every restart dies - and because if the structure works for you, you will want the other 76 days, the exercise library, the full nutrition system, and the tracker.
If it does not work for you, you spent nothing and still got two weeks of training done. Since digital downloads are final once delivered, I would rather you test the structure free before spending a dollar.
FAQ
Before you download
Do I need a gym?
No. Every workout comes in three versions: full gym, dumbbells at home, or bodyweight only. Pick the one that matches your reality.
I'm in worse shape than you think. Is this too much?
The first two weeks are deliberately manageable: light-to-moderate effort, three sessions a week, with easier variations for every movement. If you have a medical condition or any doubt about starting exercise, check with your doctor first.
Is this a subscription trap?
No. The 14 days are free through Gumroad. You enter your email, you get the PDF, and you receive a short email series while you run the two weeks. Unsubscribe whenever you want. The full program is $49 once.
What happens after day 14?
You will have six workouts logged and a decision to make: continue with the full 90-day program, or take what you learned and run. The PDF's last page lays out exactly what the full program adds.
Is the free version just the paid program watered down?
It is the real first two weeks, trimmed to what those two weeks need. The paid program adds the other 76 days, the illustrated exercise library, the complete nutrition system with recipes, and the Digital Program Tracker.
Two weeks. Six workouts. Zero dollars.
The next 14 days are happening either way. Spend them with the first two weeks of a plan built for exactly where you are.
Instant download. No payment details. Unsubscribe anytime.
The First 14 Days is educational fitness and nutrition information, not medical advice. Consult a qualified medical professional before beginning any exercise or nutrition program, especially if you have a medical condition, injury, or symptoms like chest pain or dizziness. Individual results vary; transformation results shown are one person's experience and are not typical or guaranteed.