30 days. 5 weeks. 30 progressive exercises.
Bodyweight and dumbbell combined.
Your strongest body starts here.
Week 1 Foundation → Week 2 Strength →
Week 3 Power → Week 4 Endurance →
Week 5 Mastery.
WHAT'S INCLUDED
- 30 unique progressive exercises
- Week 1 — push ups, squats, planks, lunges
- Week 2 — dumbbell curls, press, rows, dips
- Week 3 — jump squats, burpees, deadlifts
- Week 4 — combos, circuits, high knees
- Week 5 — advanced moves and max effort
- Rest and active recovery days every week
- Sets AND reps for every exercise
- Male figure with correct form throughout
- Printable PDF — A4 + US Letter sizes
- 300 DPI high resolution
- Instant digital download
PERFECT FOR
- Men building a complete home workout program
- Anyone wanting structured 30 day training
- Home gyms and garage gym spaces
- Thoughtful gift for any active man
HOW TO USE
Download instantly after purchase. Print at home
or at any local print shop. Frame it, hang it,
or use digitally on phone or tablet.
⚠️ For informational purposes only.
Not medical advice. Personal use only.
