Here they are.
Both sheets, yours to keep. Save them to your phone, print them, stick one on the wall — whatever works.
While you're here.
The sheets tell you what to do in one session.
They don't tell you what to do with the week.
THE GAP
You've got the workouts. Now what?
You own a kettlebell. Maybe a bar in a doorway. You know four movements, and you know five, ten, ten.
What you don't know is what to do on Tuesday.
Or when to add weight. Or what to do on the week your kid gets sick and you train twice instead of five times — and then don't know where to pick it back up.
That isn't a motivation problem. Nobody ever showed you how to build the week.
THE PROGRAMME
Three days a week.
Two weeks.
How I actually train. Written down.
Three strength days, one optional kettlebell day, steps every day. Then the whole thing runs again — one level harder. Forever. That's the design, not a shortcut.
Every exercise has two versions. A gym version, and a home version that needs nothing but a doorway pull-up bar, one kettlebell and a resistance band.
Part of how I train is in a gym. I'm not going to pretend otherwise. But you can do all of it at home, and the document shows you both, side by side.
Included
What it actually does for you
- 01 You stop guessing what to do today Push, pull, legs and four kettlebell sessions, laid out across the week.
- 02 It works whether you have a gym or not A gym column and a home column for every exercise. Cover one with your hand and follow the other.
- 03 A bad week stops meaning a lost week Every session has a three-exercise short version. Fifteen minutes still counts.
- 04 You always know when to go heavier One progression rule. No percentages, nothing to calculate.
- 05 You'll know if you're actually getting stronger A printable tracker for the fourteen days — instead of a vague feeling that it's probably working.
- 06 Stopping doesn't mean starting over The missed-week page. Exactly where to pick it back up, because you will stop at some point.