The Montréal 16-Week Fitness Kit (PDF)

The Montréal 16 Week Fitness Kit (PDF)

Gym or home. Winter-proof cardio. Restaurant picks by zone.

• 4 days/week: Strength + Cardio structure (repeatable)
• Zones: Central / East / West + Laval + South Shore
• Includes: routes + gym picker + food playbook + templates

Instant download • Start today • Works on phone/tablet

Fitness built for real life in Montréal.

Montréal is big. This guide makes it simple — so you don’t waste time wondering where to go, what to do, or what to eat.

This is a complete 16 week system built for busy schedules, winter weather, and gym or no gym.

If you downloaded the free Starter Kit, this is the full program.

WHAT’S INCLUDED

🏋️‍♂️ TRAINING (4 days/week)

• 8–16 week strength + cardio plan
• Gym plan OR no-gym home plan (dumbbells/bands/bodyweight)
• Weekly rhythm: Strength / Cardio / Strength / Cardio
• Goal tracks: Fat loss • Endurance/Cardio fitness • Strength • Longevity/Health

🏃 CARDIO (MONTRÉAL-STYLE)

• Zone-based Montréal Cardio Lanes (every route works for walking or running)
• Outdoor routes: parks, loops, stairs
• Cardio Menu: short day / normal day / weekend options
• Indoor & winter fallbacks: mall walk, corridors, stairs, incline treadmill, bike/row/stair climber
• Commute cardio ideas: STM “get off early”, park-and-walk
• Route templates for 20 / 30 / 45 minutes

🥗 NUTRITION (SIMPLE + REALISTIC)

• No calorie tracking
• Default meal combos you can repeat
• Grocery + quick-meal backups for busy days
• Restaurant & takeout ordering rules built for Montréal food culture
• Restaurant recommendations by zone

📋 TOOLS & STRUCTURE

• Weekly progression rules (what to increase and when)
• 150-minute path (build up without burnout)
• Weather playbook (outside vs indoor rules)
• “Busy week / bad weather” backup plan that still counts
• Premium Gym Picker by zone with shortlists + addresses + best-for categories
• Trackers + templates (weekly tracker, habit tracker, fallback plan)

WHO THIS IS FOR

• Beginners who want a clear path
• Busy professionals & parents
• Anyone who wants structure without coaching
• People who want results without extreme diets or complicated plans

This is a self-guided program. You’ll choose your zone, goal, schedule, and gym access using the included setup guide — then follow the plan week by week.

SEE INSIDE

FAQ

Do I need a gym?

No. This includes a gym plan + a no-gym home option.

Is this beginner-friendly?

Yes. Start with walking routes and progress week by week.

What if the weather is bad?

You get winter-proof indoor options (mall walk, incline treadmill, bike/row/stairs) + commute cardio ideas.

How much time does it take?

Most sessions fit in 20–45 minutes, with templates to match your schedule.