Step 1: Watch the walkthrough (about 2.5 minutes)
Coach Pat breaks down how to read the sessions, run the finishers, and use the progression chart.

Step 2: Pick your three days today
Put them on your calendar like a meeting. Mon / Wed / Fri works for most people, but any three days with a rest day between will do. Book the 45 minutes now, not “when things calm down.”

Step 3: Log your first session
Print the log page or copy it into your notes app. Weight, reps, how it felt. If it’s not tracked, it didn’t happen.

Check your inbox too
We just sent a copy to your email. Can’t find it? Check your promotions or spam folder, and add [YOUR EMAIL ADDRESS] to your contacts so you don’t miss what’s next.

Want more than a plan?

The Blueprint gets you started. If you want training, nutrition, and accountability built around your schedule, apply for coaching and we’ll talk through the best fit for