Free Resources
Free Guides to Kickstart Your Fitness
Getting healthy doesn’t have to be complicated. These free guides are designed to help you take action today — whether you’re working out at home, hitting the gym, or just trying to eat smarter.
Choose the one that fits your goals today (or grab them all).
4-Week Fitness Kickstart (At Home)
From Dad Bod to Father Figure — No Equipment Needed
Fast, effective, and designed for busy men who want a simple routine they can stick with. Just 15–30 minutes a day, three times a week — and you’re moving again.
12-Week Muscle-Building Gym Program
A progressive, science-based training program built for men ready to maximize their time in the gym and see measurable gains over 12 weeks.
Build Strength & Size With a Proven Plan
High-Protein Nutrition Guide
Fuel Strength, Energy, and Results With Food That Work
A practical guide (plus food list) to help you hit your protein needs, boost energy, and support fat loss — without crash diets or confusion.