Guides
Simple, honest guides.
Free starting points for training, stretching and sleeping well. Plain and to the point. The full step-by-step plans live in the packs.
How to build a simple push, pull, legs week
A plain-English guide to the push, pull, legs split: what it is, a simple three-day week, and how to progress without overthinking it.
Read the guideA simple full-body mobility routine
How to loosen the whole body in a few honest minutes: the difference between mobility, flexibility and recovery, and a routine you can do anywhere.
Read the guideA calm wind-down routine for better sleep
A simple, step-by-step evening wind-down: when to cut caffeine, how to spend the hour before bed, a two-minute breathing reset, and why a steady wake time matters.
Read the guideHow to train at home with no equipment
A full push, pull, legs week with no kit at all: the bodyweight swap for every movement, and how to keep progressing without adding weight.
Read the guideHow many days a week should you train?
Why three focused sessions a week is enough for most busy people, how to space them out, and what to do on the days in between.
Read the guideHow long should you hold a stretch?
A sensible default hold time, when to go shorter or longer, and why moving through range is a different job from holding a position.
Read the guideWhat to do on a rest day
Rest days are not wasted days. A simple way to spend them that sets up your next session instead of undoing the last one.
Read the guideA simple weekly routine for training, stretching and sleeping
How the three habits fit into one week: three training days, easy movement in between, and the same wind-down every night.
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