The Body Manual

A practical guide to building a gym routine you can stick with.

The Body Manual brings together a structured four-day training split, simple food principles and the mindset reminders that help you keep going when motivation comes and goes. It’s designed to give you a clear starting point while leaving room to train at your own level and make the routine work for your life.

Inside, you’ll find two lower-body and two upper-body sessions, guidance on eating to support your training, and simple ways to stay consistent without expecting every week to be perfect.

Format: Digital PDF download.