Illustrated Body Rebuild manual
Every rule, workout, food target, recipe, and checkpoint for the full 90 days in one polished PDF. Read it in an evening, run it for three months.
Self-guided 90-day program · $49 one-time
90-Day Body Rebuild
The complete illustrated manual and toolkit: three lifting days a week in the version that fits your equipment, an illustrated exercise library, a nutrition system with two levels of depth, printable sheets, and the Digital Program Tracker on your phone.
Instant download · No subscription · Built for men approaching 40
What you get
One purchase. The full system. No subscriptions.
Three workout versions
Full gym, dumbbell/home, and bodyweight programs sharing the same 30-day foundation and 60-day Push/Pull/Legs structure.
Simple Serving System
Hit your nutrition targets by counting servings, not grams - food lists, meal examples, and clear adjustment rules.
Precision Mode
Set calorie, protein, and macro targets, log them with a free app, and adjust from your weekly weight trend.
Calculator & worksheet
The free site calculator for speed, or the worksheet inside the manual when you want the PDF to stand alone.
20 high-protein recipes
Simple, repeatable recipe cards mapped to both nutrition modes, with serving counts and approximate macros.
Weekly check-in framework
A repeatable review system for bodyweight trend, measurements, photos, adherence, and adjustments across the 90 days.
Digital Program Tracker
Log sets, reps, load, and RIR with a rest timer and your previous numbers beside each set - in the browser or installed on your phone.
Printable tracking sheets
A 90-day calendar, pre-filled logs, measurement tracker, weekly check-ins, and a photo checklist for paper copies.
Product preview
Real pages from the program
Before checkout, you can see the kind of pages inside the manual: movement visuals, pre-filled logs, and recipe cards.
Digital tracker
The workout log comes with the program
The Digital Program Tracker gives you a phone-friendly way to run the workouts: previous numbers, set checkboxes, RIR, rest timers, measurements, checkpoints, and simple backups.
- Unlock with the license key from your Gumroad receipt.
- Install from your phone browser for gym-floor access.
- Export backups so your history stays under your control.
Training
Three versions, one 90-day rhythm
Bodyweight
No gym, no gear, no excuse to wait. Runs the full 90-day structure with floor space and little else.
- Bodyweight
- Floor space
- Optional pull-up bar or bands
Dumbbell / Home
Dumbbells, an adjustable bench, and bands are enough to run every workout in the program.
- Dumbbells
- Bench
- Bands
- Optional pull-up bar
Full Gym
Machines, cables, and dumbbells chosen for stable, beginner-friendly muscle building.
- Machines
- Cables
- Dumbbells
- Benches
- Cardio equipment
Nutrition
Two ways to learn how to eat
Simple Serving System
Count servings, not grams. Daily targets by food category, so you can eat well without logging every meal.
- Daily serving targets.
- Food lists by category.
- Meal examples.
- Recipe mapping.
- Adjustment rules.
Precision Mode
Learn calories and macros properly, log with a free app, and adjust from your weekly weight trend instead of guessing.
- TDEE estimate.
- Calorie target.
- Protein target.
- Food tracking app workflow.
- Trend-based adjustments.
Phases
Built to ramp, not shock your system
Days 1-30
Foundation Full Body
Moderate full-body training that rebuilds the habit, controls soreness, and earns you the right to push harder in phase two.
- Learn movement patterns.
- Control soreness.
- Build consistency.
- Prepare joints, muscles, and schedule for the main phase.
Days 31-90
Push / Pull / Legs
Sixty days of prescriptive workouts with equipment-specific exercise choices and a simple progression ladder, so you always know what to do and when to add weight.
- Prescriptive workouts.
- Equipment-aware exercise selection.
- Simple progression ladder.
- Optional cardio and mobility accelerators.
Day 90
Finish & Re-Test
Retake your photos, remeasure, and put your Day 1 and Day 90 numbers side by side. Then plan what comes next.
- Final progress photos.
- Bodyweight and measurements review.
- Training consistency review.
- Next-step planning.
Technique
The manual teaches how to lift, not just what to lift
Exercise lists are not enough for beginners. The program gives rep standards for controlled reps, repeatable range of motion, bracing, breathing, and stopping sets before form breaks down.
Controlled reps
Lower under control, lift with intent - no bouncing or swinging.
Repeatable form
Same setup, range, and tempo so your logbook reflects real progress.
Pain-free training
Muscle effort is expected. Sharp joint pain is a stop signal, not a challenge.
Pattern cues
Squats, hinges, presses, pulls, and core each get simple standards.
Digital download
90-Day Body Rebuild
The complete illustrated manual with all three workout versions, both nutrition modes, 20 recipes, printable sheets, and Digital Program Tracker access. Checkout runs securely through Gumroad; everything is yours the moment payment clears.
- Checkout through Gumroad. Pay $49 once. No subscription or Gumroad account required.
- Instant download. The manual and printable sheets stay in your Gumroad library.
- Unlock the tracker. Enter the license key from your receipt at getfitbefore40.com/tracker and start logging.
$49One-time · no subscriptionGet the Programor test the first 14 days free
Less than one session with a personal trainer.