Ebook · PDF
The complete programme for building your first aesthetic physique. Thirteen weeks written out in detail, not three tips.
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There are twenty thousand videos on how to train chest. There is not one that tells you what to do in week 7 given what you did in week 6.
That is where almost everybody stops: not for lack of will, but for lack of a plan that continues. They switch programme after three weeks, start over, and a year later they are where they began.
This book is the plan that continues. Thirteen weeks, three blocks, and a clear progression rule for every exercise, so you never have to decide what comes next on your own.
01
Weeks 1 to 4
Learn the patterns, build the base, and finish every session knowing what you did.
02
Weeks 5 to 8
Raise total work per muscle group, which is the main driver of growth.
03
Weeks 9 to 12
Turn base and volume into visible strength, with heavier loads and lower repetitions on the compounds.
You have been training for less than two years, or longer than that but never followed a programme to the end. You can manage four days a week, an hour at a time. You want to stop improvising and know exactly what to do when you walk into the gym.
You are after a six week shortcut, a plan without effort, or a competition programme. It is also not for anybody carrying an untreated injury: there the first step is a physiotherapist, not a book.
Thirteen weeks are enough to change how your body moves and looks, to clearly raise the load on every main lift, and to build the habit that carries the rest. They are not enough to turn you into somebody else. Anyone promising that is selling you something different.
I am André Kravchuk, an exercise specialist and sports technician. I coach clients online and I built the app they use. This book is the same method I use with them, written to work without me.
The link appears on screen right after payment and arrives by email within seconds. It is a document you can read on your phone or save as a PDF.
It does. The book carries the gym version plus a chapter swapping every exercise for dumbbell and pull-up bar versions, without changing the sets or the progression.
No. The free guide is the principles and one example week. This is the full programme: thirteen weeks, three different blocks, progression rules, a test week, nutrition and how to measure progress.
You need nothing. You pay, you get the link, you read. The app is a separate thing and it is optional.
The first block exists precisely for people starting out, and it tells you what weight to start with. If you have never trained, start there and do not skip ahead.
Write to me within 14 days and I refund you, no questions.
One payment of €15. No subscription.
14 day guarantee
If the book is not for you, write to me and I refund you. I would rather that than have somebody paying for something they do not use.
Do not know me yet? Start with the free guide.
See the free guide →Would you rather the app built and refreshed your training every week? That is the App plan, €35 a month, with 7 days free.
See the app →