Become the main character of your training arc.
A simple, proven 16-week push, pull, legs system with clear workouts, recovery, and daily habits so you build muscle, get stronger, and stay consistent.
Why upgrade from the free guides
You’ve read Larry’s free guides on macros, mindset, and training fundamentals. This premium playbook connects them into one execution plan you can run for 16 weeks.
What changes when you go premium
- One program, zero guesswork. A structured 16-week PPL A/B schedule with exact exercises, sets, reps, rest, RIR, and built-in deloads.
- Progress you can see. Weekly progression targets plus a habit tracker covering workouts, steps, protein, water, and sleep to lock consistency.
- Clarity anywhere. Movement rules, exercise video index, and simple home or travel swaps remove the guesswork. Use it at home, in the gym, or on the road.
Made for free-guide alumni. You’ve got the theory. This turns it into daily reps for 16 weeks.
What you get inside
- 16-Week Training Blueprint. Push A, Pull A, Legs A then Push B, Pull B, Legs B. Repeat the A/B block for 16 weeks. Includes deload guidance every 6 to 8 weeks.
- Seven-Day Starter Meal Plan. Simple, repeatable meals with a 30 percent protein, 40 percent carbs, 30 percent fats baseline to fuel training and recovery.
- Weekly Habit Tracker. Track five daily levers across 16 weeks: Workout or Rest, Steps, Meals with Protein, Cups of Water, Sleep.
- Form and Safety Rules plus Exercise Index. Keep reps clean, avoid plateaus, and know when to progress or deload.
Recovery, Lifestyle, and Mindset Sections. Sleep targets, rest-day structure, mobility drills, and mindset practices that keep you consistent.
Who this is for
Intermediate lifters
- Already know proper form and basic lifts
- Want a structured plan that pushes progression and volume.
- Have plateaued on simpler 3–4 day full-body or upper/lower splits.
Body recomposition or muscle-focused athletes
- Ideal for those wanting to add lean muscle while maintaining or refining physique.
- Great for people transitioning from a cut to a lean bulk.
Lifters with 5–6 days available to train
- Works best when you can consistently hit 5–6 sessions per week.
- Can be adapted to 3–day or 4–day versions for busier schedules.
Individuals who want balance across all muscle groups
Ensures no area is neglected, pushes volume evenly across chest, back, legs, and arms.
How it works
Download the PDF.
Pick your training days and copy the habit tracker.
Run Week A then Week B and repeat for 16 weeks.
Take 1–2 rest days weekly.
Deload every 6 to 8 weeks.
Track the five habits daily.
What you’ll notice
Stronger lifts, fuller pumps, overall consistency, and a leaner look as habits compound over 16 weeks. Consistency beats perfection.
Inside the chapters at a glance
- Foundation: the four pillars of fitness and a simple routine so you never wonder what to do next.
- Mass-Building System: exact workouts, rest times, RIR, and how to progress with small weekly wins.
Recovery and Lifestyle: sleep 7–9 hours, plan rest days, schedule deloads, daily steps and water targets, and quick mobility.
Sneak Peek at videos inside
FAQs
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Yes. Add easy cardio on rest days or after lifting.
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Move to the next session and keep going. Small wins add up. Again, you don’t have to be perfect, just consistent.
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Yes. Reduce volume about 30 to 40 percent every 6 to 8 weeks.
Format and delivery
Instant digital PDF with linked appendices for the 16-week program, meal plan, exercise index, and habit tracker. Use it on your phone or laptop at home, in the gym, or on the road.
