📖 25-Page eBook by Jon Atlas – Essential training guide
📅 6-Week, 3-Phase Plan – Structured for progress and consistency
✅ 3 Workouts/Week – Build muscle, drop fat, stay consistent
🏡 Home or Gym – Bodyweight or Dumbbells
"I’ve tried so many plans, but this is the first one that actually fits my schedule. Just 3 short workouts a week, and I already feel stronger."
"This isn’t just another PDF workout plan—it’s structured, easy to follow, and actually helps me stay consistent."
"I wasted hours at the gym before. Now, I train smarter, not longer, and my results are even better."
"No complicated routines, no guesswork—just a structured plan that delivers real results."
"Thank you, Jon, for giving me exactly what I needed—clear guidance, effective workouts, and no wasted time."
"At 62, I wasn’t sure if this plan was for me. But the structure and progressions make it easy to follow, and I feel stronger already."
With 25+ years of experience, I help busy men build muscle and strength with a smarter approach—so you can train hard, get results, and stay injury-free. My focus is making training simple, effective, and sustainable for real-life schedules.
👉 ATLAS 100 is structured, time-efficient, and results-driven. No random workouts—just a clear, progressive plan that builds strength and muscle in only 100 minutes per week.
👉 You’ll follow a step-by-step system inside the ATLAS 100 PDF guide, including printable workouts and clear instructions.
The 6-week plan is broken into 3 progressive phases, so your training builds each week with purpose — no guesswork.
Each workout includes suggested timing and a simple progress chart you can print and fill in to stay consistent and track your results.
👉 No. The program is designed for home or gym workouts. You only need dumbbells and an open space.
👉 A pair of dumbbells. A resistance band and a sturdy bench are optional but helpful for extra variety.
👉 30-35 minutes per session, 3 times per week. Every workout is time-based, so you train efficiently without wasted effort.
👉 All levels. Beginners can start light and progress, while advanced lifters can push harder within the structure.
👉 Yes. This program is built around progressive overload—the key to muscle growth. You’ll get stronger and more defined over time.
👉 This is designed for busy people. You only need 3 doable workouts per week—no more wasting hours in the gym.
👉 Right after your purchase, you will get an email with instant access so you can begin immediately.