Fitness Guide

STRONG & SHREDDED — Bulletproof Fitness

By Jason Lam, NCSF Certified PT

This is basically what I run with my clients in person. I just wrote it down so you can do it yourself.

7 chapters, no filler. Pick a training split that fits your week, sort out your nutrition without the guesswork, and train in a way that won't wreck your knees or shoulders six months in.

What's in it:

• 4 training splits — PPL, Bro Split, Upper/Lower, Full Body. Pick whichever one actually fits your schedule, 3 days a week or 6.
• How to work out your TDEE and macros, step by step, whether you're cutting or bulking.
• A proper warm-up routine and how to avoid the injuries that stop most people's progress.
• Recovery — when to rest, when to push, and why sleep matters more than people think.
• A few high-protein recipes so you're not eating the same chicken and rice every day.

Doesn't matter if you've never touched a weight before or you've been lifting for years and just want more structure — it's built to work either way.

PDF, straight to your inbox after you buy. No app, no login, no subscription. Read it, use it, keep it.

$19.90.