Full-Body Blueprint: 8-Week Strength & Capacity Program

Ok let’s get it! Personally designed this Full-Body Blueprint around the way I actually train. You will get bench numbers based on % and multiple types of my lifting tempos. There is cardio, mobility and core work included.

You’ll train full body three days a week, use the other days for cardio, abs and mobility, and have an optional Saturday session for additional upper-body/calisthenics and arm work. I also included exercise substitutions because not everybody has the same equipment or prefers the same movements.

This is structured training. Every day has a reason, every week builds on the last and all you have to do is follow the plan and put the work in.

WHAT’S INCLUDED:

**Instant access to the complete 63-page program PDF after purchase

• 8 complete weeks of structured training

• Three progressive full-body strength days each week

• Conditioning, mobility and core work

• Optional Saturday upper-body and arm training

• Exercise substitutions for different gym setups

• Coaching notes, intensity techniques and recovery guidance

© 2026 Anthony Sarao. Full-Body Blueprint is for the purchaser’s personal use only. Please do not share, upload, reproduce, resell or distribute the program.