The Fitness Course
Soft, slow and out of shape
Puffed on the stairs and nothing fits. A simple training plan for home or the gym, and a body you're proud of.
About 2 hours, in 24 short sections. Do one a day or the lot in one go. Included in your membership.
By the end you'll have
- Your starting numbers written down: push-ups, sit-to-stand, a timed walk, waist and resting heart rate
- A clear answer on whether you need a doctor's check first, and the warning signs that mean stop
- Correct form for the five moves that cover everything (squat, push, pull, hinge and carry) and your starting version of each
- A three-day-a-week full-body plan for home or the gym, with days, times and place locked in
- A daily step target and one harder cardio session a week
- Your daily protein target in grams, and a simple plate that gets you there
- A 12 week progression plan, a retest date to see the change, and a commitment for good
What's inside
Part 1: Where You Really Stand
The bus conductors · Safe to start · Test day · The tape and the floor
Part 2: How Fitness Works
Three weeks in bed · Milo and the calf · The least that works · You can't crunch off a gut
Part 3: The Five Moves
The squat · The push-up ladder · Pull and hinge · Carry the shopping
Part 4: Your Weekly Plan
Three days, written down · Steps before sweat · Easy days, hard minutes · The surgeon's checklist
Part 5: Fuel and Recovery
The building blocks · The plate, not the plan · Muscle grows while you sleep · Bad weeks happen
Part 6: Keep It Going
Your 12 week build · Franklin's little book · The shuffle wins · Test day, again
Built on 14 books, studies and guidelines. Every section has something to do, and things you can share with the other men in The Club Room.
$0 today. 7 days free, then $47 a month for every course and the men's community. Terms