Muscle Freak Foundation Program

Build confidence in the gym with a simple beginner program you can actually follow. This 4–6 week plan gives you 3 workouts per week, a clear day-by-day split, progression rules, warm-up and rest guidance, exercise substitutions, and a log sheet to track your workouts. It’s built for beginners who want structure, consistency, and steady progress without overcomplicating training.

What’s included

• Full 4–6 week beginner training program PDF
• 3 gym workouts per week
• Progression rules so you know when to increase weight
• Warm-up rules and rest-time guidance
• Exercise substitutions
• Workout log spreadsheet
• Instant digital download after purchase

Who it’s for
Perfect for beginners, people getting back into the gym, or anyone who wants a simple structured plan instead of guessing what to do each workout. Your program is a 3-day beginner split with Squat + Press, Legs + Upper Accessories, and Hinge + Upper days