A different video every session.
You spend time choosing a workout, then wonder how it fits with the last one.
THE BODY CLUB BLUEPRINT · US$27 ONCE · NO MEMBERSHIP
For beginners & returning lifters · Home + gym
THE 90-DAY PLAN
FOR PEOPLE DONE
GUESSING.
Three sessions a week. Your next workout already planned.
Follow the workouts, know when to progress, and keep your training and food in one practical PDF.
Home: adjustable dumbbells + a long resistance band + secure anchor. Some moves need a stable bench or step.
Gym: standard machines and free weights.
From the team behind Body Hub1.52 million YouTube subscribersChannel audience · verified 25 September 2026
One payment · No subscription · Yours to keep
72 pages · Yours to keep · Read on your phone or print
01 Know what to do02 Follow your sets and reps03 Track your progress
Sound familiar?
ANOTHER SAVED WORKOUT.
STILL NO CLEAR PLAN.
Same weights. No next step.
You finish the reps, but don't know when to add resistance or move to a harder option.
A strong start. Then a restart.
By week three, the routine has slipped—and you're back to searching for a new plan.
The Blueprint gives you a sequence to follow: three sessions a week, clear progression rules and a log that shows what to do next. Open it, train, record, repeat.
WORKOUTS, MEALS
+ PROGRESS TRACKING.
+ PROGRESS TRACKING.
Know what to do at every session
OPEN YOUR PLAN.
GET ON WITH TRAINING.
Open your workout. Pick your home or gym option. Follow the sets and reps. Record what you did. Know when to progress.
- 9 full-body workouts across 3 phases
- Exact sets, rep ranges and rest periods
- Warm-ups, technique notes and easier options
- Nutrition guidance + 20 high-protein recipes
- Reusable logs and progress checkpoints
A plan with a next step
START SIMPLE.
BUILD FROM THERE.
Follow A, B and C on non-consecutive days. Complete each phase before moving to the next.
SHOW UP
01 / DAYS 1–30
Find your rhythm.
Learn the movements, choose your starting resistance and build a routine you can repeat.
BUILD ON IT
02 / DAYS 31–60
Earn your progress.
Build clean reps, follow the updated workload and add resistance when you're ready.
KEEP TRACK
03 / DAYS 61–90
Finish with a record.
Keep technique controlled. Compare your training and consistency with where you started.
Actual pages from the guide
LOOK INSIDE.
KNOW WHAT YOU'RE GETTING.
A practical field guide, with your workout, food approach and training record easy to find. Tap a page to enlarge.
Home equipment: adjustable dumbbells, a long resistance band and a secure anchor. Use an appropriate stable bench or step where prescribed. Gym options use standard machines and free weights.
Included in your Blueprint
20 HIGH-PROTEIN RECIPES.
YOUR NEXT MEAL, SORTED.
Breakfasts, lunches, dinners and snacks to put your nutrition guidance into practice. Clear metric ingredients, step-by-step methods and estimated protein per serving.
DINNER · APPROX. 44g PROTEIN
Yogurt butter chicken
A creamy tomato-and-yogurt sauce, tender chicken and rice.
BREAKFAST · APPROX. 33g PROTEIN
Banana oat pancakes
A familiar breakfast with oats, eggs and Greek yogurt.
PLANT-BASED · APPROX. 42g PROTEIN
Crispy tofu & edamame
A colourful rice bowl with crisp tofu, greens and a soy-lime dressing.
Actual pages from the recipe section
Easy to read.
Easy to follow.
Each recipe pairs an uncluttered ingredients-and-method page with a full-page food illustration. Servings, prep and cooking times, allergens and practical notes are included.
GET ALL 20 + THE PLAN — US$27 ↗
Protein amounts are estimates and vary by ingredient and brand. Food images are AI-generated serving illustrations. Recipes have not been kitchen-tested.
Choose a plan that fits
IS THIS YOUR NEXT STEP?
A good fit if you…
- Are an adult beginner or returning after a break.
- Want three structured sessions a week.
- Train at home with the listed equipment, or at a gym.
- Prefer a plan you can follow and track yourself.
Not the right fit if you…
- Need an equipment-free home program.
- Want personalised coaching or technique feedback.
- Need injury rehabilitation or clinical exercise advice.
- Want an advanced competition plan or guaranteed transformation.
Your questions, answered
QUESTIONS BEFORE
YOU START?
How do I get my PDF?
After successful payment, your download link is sent automatically to the email address used at checkout. Save the PDF to your phone, tablet or computer, or print it. Check your spam folder if the email is missing, or contact us for help.
Is this beginner-friendly?
Start in Phase 1 with manageable resistance and controlled technique. Use the guide's easier options when needed. The program is general adult fitness education; adapt it to your ability.
Can I use it at home?
Yes, with adjustable dumbbells, a long resistance band and a secure anchor. Some options need a suitable bench or step. This is not an equipment-free program.
What exactly do I receive?
One 72-page illustrated PDF: all three phases, nine workout tables, technique notes, nutrition guidance, 20 high-protein recipes, reusable logs and checkpoints. No physical book is shipped.
Is this a subscription?
No. US$27 is a one-time purchase of the PDF. Community access, personal coaching and ongoing updates are not included.
What results can I expect?
The plan gives you structure and a way to track progress. Results depend on your starting point, training, nutrition and recovery. No particular appearance or amount of weight loss is guaranteed.
Created from the Body Club curriculum by Body Hub. General fitness education for adults; individual results vary.
US$27ONE PAYMENT · INSTANT DIGITAL DELIVERY
GET THE PLAN ↗