The First 7
The complete beginner's guide to the gym — the Push/Pull/Legs split, the six big lifts illustrated, how to eat, the gear that matters, and your first week mapped day by day. Free.
Win week one. Then run MONTH ONE for the next thirty days.
Walking into a gym the first time is the hardest rep there is. You don’t know which machine is which, you don’t know what to do first, and you’re sure everyone can tell. So most guys do a couple of random sets, feel stupid, and don’t come back.
I started at 178 lbs with no idea what I was doing. I’m 240 now, built on the boring basics. THE FIRST 7 is the map I wish someone handed me on day one: the split, the lifts, the food, the gear, and your first week in the gym laid out day by day. It’s free, because day one shouldn’t cost a thing.
The complete beginner's guide — not a pep talk.
Everything you need to walk into a gym and know exactly what you're doing.
The Push / Pull / Legs Split
The 3-day split that builds beginners fast, and progressive overload — the one rule that makes muscle grow. Explained in plain language.
The 6 Big Lifts, Illustrated
Squat, bench, deadlift, overhead press, row, pulldown — each one illustrated, with setup, execution, and the mistakes that get beginners hurt.
Complete Workouts
Full Push, Pull, and Legs days with every exercise, sets, and reps written out. Walk in with the plan already made.
Eat To Build
How to eat to build muscle without overthinking it — your protein target, meat-and-potatoes meals, and a full day on a plate.
Gear & Supplements, Straight
What's worth your money (flat shoes, straps, headphones, creatine, protein) and the gimmicks to skip. No sponsor talk.
The 7-Day On-Ramp
Your first week in the gym, mapped day by day — what to do, what to lift, and how to leave every session having won.
Four pillars. One standard.
Bodybuilding Aesthetics
Build a physique you're proud of
Strength & Consistency
Show up, add weight, repeat
Mindset & Discipline
Train the head, not just the body
Your Redemption
Starts the day you decide
Built for your first day in the gym.
Anyone walking into a gym for the first time who need structure more than motivation.
Anyone coming back after years off who wants the basics done right instead of guessing.
Dads and guys with no spare time who need three sessions a week that actually work.
Total beginners who've never touched a barbell and don't know where to start.
Anyone who feels intimidated walking in the door and wants a plan already made.
Anyone ready to walk into a gym this week and start building.
Walk in knowing exactly what you're doing.
Download it. Read the split tonight. Run Day 1 of your first week tomorrow.