Built By White — Gym Foundations

Build a manageable four-week movement routine at the gym, with ordinary meals and room for shift work and family life.

Your 38-page PDF guide includes:

• Beginner machine-based strength sessions, setup guidance and easier options.

• 20, 25 and 30-minute choices.

• An optional daily schedule alternating strength, cardio and gentle recovery.

• Calories, macros, food labels and optional tracking explained.

• A seven-day example menu, recipes, vegetarian swaps and shopping guidance.

• Shift planning, weekly trackers and recovery decisions.

Also included at no extra charge: a separate one-page, undated Four-Week Calendar Tracker. Print it or fill it in a compatible PDF reader to record sessions, optional minutes, food and sleep habits, and weekly check-ins. Planned rest is part of the plan. The tracker is also available free without purchasing a programme.

For generally healthy adults aged 18 to 64. You need gym access to the equipment described in the guide and a staff induction before using unfamiliar equipment. The food framework does not prescribe individual calories or macros. Personal coaching and clinical nutrition are not included. Future personal support is in development and would be a separate service.

Price: CAD $14.99, plus applicable tax. The final total is shown before payment.

Release edition 1.0. Your programme PDF and calendar tracker are delivered through the download page after a successful purchase, with a download link in the email receipt.

Individual results vary. No particular weight loss, strength gain, calorie burn, recovery time or improvement in wellbeing is promised or guaranteed. Digital purchases are non-refundable for change of mind after the files are supplied, except where applicable law requires cancellation, a refund or another remedy. Mandatory consumer rights remain protected.

Seller: Built By White Inc

214 Glow Ave, Hamilton, ON L8H 3W7, Canada

Support: builtbywhite@gmail.com