The 6-Week Blueprint

Everything is made harder than it needs to be.

Too many exercises. Too many food rules. Too many decisions. Too much information.

So I wanted to make something different.

A plan where you don’t have to figure anything out.

I have been training and writing programs for over ten years. And if there is one thing I have learned, it is that getting in shape is a lot simpler than people make it.

You do not need another 47-step morning routine.

You need to know what workout to do.

What to eat.

How much to move.

When to push harder.

When to add weight.

What to track.

And, maybe most importantly, exactly what to do when you mess up.

So that’s what I made.

This is the simplest version I know how to write.

There is no guesswork.

You open the plan. It tells you what to do. You do it.

And then you do it again tomorrow.

What is inside.

The training. One full-body session, nine movements, three times a week, for six weeks. Every movement with my cues, and the whole session on one screen you can screenshot and take to the gym.

How hard to push. Exactly when to add weight. And a log so you never have to wonder whether you’re progressing.

The 10K step system. So you know exactly how to stay active, including on your busiest days and the cold, dark ones.

The food. One plate. Three meals a day. A full day of eating. Six meals you can repeat. And a simple way to track and adjust without needing an app.

And then I tell you what to do when it doesn’t go perfectly.

Missed a workout?

Ate something that wasn’t on the plan?

Had a terrible weekend?

Got busy?

Lost motivation?

You don’t have to decide whether you’ve ruined everything or wait until Monday to start again. The plan tells you what to do next.

Because the goal isn’t to create a plan that only works when your life goes perfectly.

It’s to make following it—and getting back to it—as easy as I possibly can.

Week three tells you exactly how to assess your progress and what to change if something isn’t moving.

Fifteen pages to print. Six weeks of training logs and daily checklists, a six-week tracker, a meal planner and a shopping list.

Forty-five pages made for your phone. No pinching. No zooming.

What you need.

A gym.

Less than an hour, three times a week, warm-up and cardio included.

A daily walk.

That’s it.

It is simple. It is not short, and I would rather you know that now than after you buy it. There is also an hour-long version inside for the weeks that don’t cooperate.

Who this is for.

This is for the person who doesn’t want to become an expert in fitness.

You just want someone to tell you exactly what to do.

You don’t want to build your own workout.

You don’t want to calculate everything you eat.

You don’t want to spend an hour researching whether you’re doing enough cardio.

You don’t want to wonder whether you should add weight this week.

And you definitely don’t want one bad day to turn into three bad weeks because you don’t know what to do next.

You want a plan. You want it to be simple. And you want to know that if you follow it consistently, you’re doing the things that actually move you toward your goal.

That’s what this is.

What it is not.

It is not a crash diet.

There is no number you have to hit on a scale.

And I am not going to promise you exactly what your body will look like six weeks from now. I don’t know, and neither does anyone who says they do.

What I can promise you is that you will not have to guess what you’re supposed to do.

I’ve taken everything I’ve learned from more than a decade of training and years of coaching and reduced it to the things that matter.

Your job is just to follow it.

No guessing. No constantly starting over. No trying to build the perfect plan.

Just do what’s in front of you.

And when something goes wrong, I’ll tell you what to do next.