The Gym Ninja Blueprint
Every workout, every set, every meal decision for the next 12 weeks, written out. Stop guessing in the gym and start beating your own numbers.
Three phases, one direction
Foundation
Three full-body sessions a week. Learn every main lift and lock in the habit.
Build
Upper / lower, four days. More volume, steady strength gains every week.
Sharpen
Push, pull, legs plus upper and lower. Peak volume, then test how far you've come.
Real pages, no fluff
Everything for 12 weeks
- 48 sessions written out, with sets, reps, effort and rest
- The exact way to add weight each week (double progression)
- 25 exercise guides with drawings, form cues and machine swaps
- How to set calories and protein for a bulk, cut or recomp
- Sample eating days, a 90-minute meal prep and a grocery list
- Sleep, steps and deloads: the recovery side, made simple
- A fix for every plateau, missed week and busy day
- Weekly check-in and session logbook pages
Before you buy
Is this for beginners?
Yes. Phase 1 teaches every lift from scratch. If you've trained for a year or more, the guide tells you to start at Phase 2.
What equipment do I need?
A normal gym: rack, barbell, dumbbells, cables and the usual machines. Every exercise has a swap for when a machine is missing or taken.
How do I get it?
Right after paying you land on a download page, and Stripe emails your receipt. The download link works for 30 days, so save the PDF to your phone or computer.
Will it work for fat loss?
The training is the same either way. The nutrition chapter shows how to set your calories to cut, bulk or recomp.
Something went wrong with my download
DM @gymninja.guides with your receipt email and we'll send it over.