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Capped delts. Strong back. Cinched waist. Round glutes.

The free 7-day split that gets you moving, because the hardest part isn't the training, it's beginning. Not sure where to start? Start here.

What's Inside

• 4 training days, mapped move by move. No guessing. Rest days built in, so you still have a life.
• One hour max per session, warm-ups included. Fits a real schedule.
• An alternative for every move. Any gym, any equipment, any level. Swap it and keep going.
• Trained for the physique, not the scale.