The complete beginner's guide to the gym, free. The split, the lifts, the food, the gear, and your first week mapped out, so you can walk in the door and know exactly what you're doing. No cost, no catch — just your email.I started at 178 lbs with no idea what I was doing. I'm 240 now, built on the boring basics. This is the map I wish someone handed me on day one.Inside: The Push / Pull / Legs split and progressive overload, the one rule that builds muscle The 6 big lifts (squat, bench, deadlift, overhead press, row, pulldown), each one illustrated with setup, execution, and the mistakes that get beginners hurt Full Push / Pull / Legs workouts with sets and reps How to eat to build muscle: protein targets and a day on a plate The gear that matters and the gimmicks to skip Supplements straight: creatine, protein, and everything you can ignore THE FIRST 7: your first week in the gym, day by day Talk to a doctor before starting a new training or nutrition program.Day 1 is your next gym day. — Joey