Body Club: The 90-Day Body Blueprint (PDF)

Your next workout. Your next meal. Already planned.

Three sessions a week. Three progressive phases. One clear plan for the next 90 days.

The Body Club 90-Day Body Blueprint brings training, progression rules, nutrition guidance, 20 high-protein recipes and tracking tools together in a 72-page PDF you can keep on your phone or print.

Inside your Blueprint

• Three phases with full-body Workouts A, B and C
• Home and gym exercise options, with sets, reps and rest periods
• A simple system for knowing when to add reps, resistance or a harder variation
• Workout preparation and exercise technique guidance
• Nutrition guidance and reusable progress tracking
• 20 recipes for breakfasts, lunches, dinners and snacks
• Clear metric ingredients, step-by-step methods, serving counts, timings and estimated protein
• Full-page food illustrations alongside each recipe

Choose your setup

At home: adjustable dumbbells, a long resistance band and a secure anchor. A suitable stable bench or step is useful for the relevant exercises.
At the gym: follow the listed machine and free-weight options.

One payment. A plan you keep.

US$27. A downloadable PDF. No recurring membership. No physical item is shipped. Community access and personal coaching are not included.

Follow the phases in order, log your working sets and progress when your technique and performance earn it. Individual results vary.

Protein amounts are estimates. Food images are AI-generated serving illustrations. Recipes have not been kitchen-tested.