Cut or bulk?
Your tape measure decides.

Thin arms and a soft belly get a different answer from every plan. This guide answers it from your own numbers, then walks you through every session for 12 weeks.

Get the guide $19 one time, USD Read a few screens first

12weeks, 3 phases

10sessions, 3 a week

2editions, gym and home

kg + lbevery number in both

Three plans, three different answers

"You do not need to crash diet. You need a path and 12 weeks of sessions."

From the guide's opening screen.

Cut first
So you eat less. The scale drops, the arms get thinner, and the belly is still soft.
Bulk first
So you eat more. The lifts go up, and so does the waist. Now it is a cut after all.
Just recomp
Nobody says how much to eat, or how you would know if it is working.

The guide picks your path from a tape test instead. Measure once: height, weight, and your waist at the right spot. One table tells you whether you recomp or lean gain, and the food check sets how much you eat from your own weekly average. No calorie calculator, no app.

Find your path in thirty seconds

The same test the guide opens with, run on its own rules: your BMI, and your waist against half your height (capped at 90 cm for men, 80 cm for women, from UK NICE guidance and the 2009 Indian consensus). Nothing you type leaves your browser.

General education, not a diagnosis. The guide runs its safety questions before this test; this page cannot. With an injury, a medical condition or in pregnancy, your doctor's advice wins.

Read a few screens

These are the real pages, not mockups. 110 screens in the Gym edition, 105 in Home, built at phone size for the gym floor. Tap one to read it full size.

Stop first: the safety questions, answered before you measure anything — Stop firstScreen 5. The safety questions come before anything else.

Your path: height and weight, waist, the quick tables and the three paths — Your pathScreen 10. Measure once, find recomp or lean gain.

The food check: find maintenance from your own weekly average — The food checkScreen 23. Your setting from your own weekly average.

How to read a session card — How to read a cardScreen 24. Thirty seconds, then every session makes sense.

Session 1, Full Body A: sets, reps, rest, the cue, a demo link and two swaps — Session 1, Full Body AScreen 32. Sets, reps, rest, the cue, a demo, two swaps.

Your 12 weeks: the three phases week by week — Your 12 weeksScreen 30. What happens in each week.

Measure by hand: portions with no scale and no app — Measure by handScreen 82. Portions with no scale and no app.

Coach in your pocket: the menu of stuck situations — Coach in your pocketScreen 85. What a coach would say when something is stuck.

Sunday review: five minutes every week, in order — Sunday reviewScreen 86. Five minutes, every week, in this order.

How the 12 weeks run

Three full-body sessions a week, about 40 minutes in Phase 1 and about 60 in Phases 2 and 3. Most lifts stay the same so your numbers mean something.

Weeks	Phase	What happens
1 to 4	Learn the liftsSessions 1, 2, 3	Week 1 is capped on purpose: 2 sets, 3 reps left, because sore early weeks are where most people quit. Reps 8 to 12 on the big lifts. Add a rep, then weight. Tape at Week 4.
5 to 8	Add loadSessions 4, 5, 6	One heavy day (6 to 8 reps), one light day (10 to 15), one middle day. Week 8 is a planned reduced week: half the sets, same weights, then the tape.
9 to 12	Strength and armsSessions 7, 8, 9, and 10 optional	The same patterns with more sets, the top of the volume in this guide. Session 10 is an optional arms and shoulders day. Week 12: write your best sets, compare with Week 2, measure, and read "What to do next".

What is inside

The Gym edition's contents, with screen numbers. Every screen has a button back to this list, and every exercise name is a link to a demo video.

Start here: how to use this, the kit, the stop screens, the honest 12 weeks3 to 9
Your path: measure, the two quick tables, Path A recomp, Path B lean gain, Path C10 to 19
Baseline day, your answers, the food check20 to 23
How to train: reading a card, how hard, getting stronger, rest, warm-up, the Week 1 cap24 to 29
Your 12 weeks and the 10 sessions, each exercise with its cue, demo and swaps30 to 73
The reduced week, the Minimum Week, walking, sleep74 to 78
Food: your protein number, protein at each meal, measure by hand, eating out, powders79 to 84
Coach in your pocket: Sunday review, the scale, the waist, a stuck lift, missed sessions, sick, travel, a big event, soreness, the pain rule, the three dips, Week 12, quick answers85 to 105
Tick sheet and the 12-week sheet bonus106 to 107
Sources, the small print, if this is not enough108 to 110

Gym or home. You get both.

Same 12 weeks, same phases, same food method. Only the sessions and the kit differ. Both editions, both units and the 12-week sheet come in the one download.

Gym edition

Needs a regular gym: machines, cables, dumbbells, a barbell where it helps.
110 phone screens plus a 35-page A4 print copy.
64 exercises and swaps, each with a demo video link.

Home edition

Needs a backpack, a chair, a table or counter, and one tube resistance band set with a door anchor. The band set is the only thing to buy.
105 phone screens plus a 35-page A4 print copy.
49 exercises and swaps, each with a demo video link.

Phone at the gym. Print at home. A sheet that does the sums.

Three formats of the same guide in one download, each made for where you will actually use it.

A Home edition session card on a phone screen — **Phone edition**360 by 640 screens, one idea each, tap-to-jump contents and a demo link on every exercise. Built to be read between sets.

A page of the A4 print edition — **A4 print copy**35 pages per edition for the fridge door or a binder, the same content laid out for paper.

Week	Avg kg	Sunday read	Sessions
1	70.4	Too early	3 / 3
2	70.9	Too early	3 / 3
3	70.7	Within 0.5	3 / 3
4	70.6	Within 0.5	2 / 3

The 12-week sheetGoogle Sheets or Excel. Sessions already typed in, Week 1 and Week 8 already adjusted, Sunday averages and the maintenance read done for you. Set kg or lb once.

Who it is for, and who it is not

It is a guide for many bodies, not a plan built for yours. Being plain about that here saves you a refund later.

For you if

You are an adult with a BMI under 25Thin arms, a soft middle, and you want a clear answer to cut or bulk.
You train at a gym or at homeMen and women, beginners or returning after a break. Three sessions a week.
You are happy to run it yourselfNo replies, no check-ins, no coaching. The Sunday review is yours to do, and the guide shows you how.

Not for you if

Your BMI is 25 or overThe guide stops at its own screen and tells you why. Ask for the refund within 7 days.
You have an injury or a medical condition, or you are pregnant, breastfeeding or over 60The safety screens come first and will send you to a professional instead.
You want a promiseNo before and after photos. No promised pounds, kilos, inches or dates, because nobody can honestly promise them. Nobody can target belly fat either.

The details

What you download, what it needs, and where its numbers come from.

The fitness numbers come from our coaching knowledge base, built on named sources: WHO and NICE guidance on waist and BMI lines, ACSM guidance on training, and the studies the guide lists on its Sources screen. None of them endorse this product. A few rules of thumb are our own and are marked as ours where they appear.

Files: 2 phone PDFs (Gym, Home), 2 A4 PDFs, 2 spreadsheets (Google Sheets or Excel)
Screens: 110 Gym, 105 Home, at 360 x 640, with tap-to-jump contents
Print: 35 A4 pages per edition
Units: kg and lb, cm and inches, every number in both
Time: 3 sessions a week, about 40 minutes in Phase 1, about 60 later
Level: Beginner or returning, adults with a BMI under 25
Home kit: Backpack, chair, table or counter, one tube band set with a door anchor
Coaching: None. Self-run, with the Coach in your pocket screens
Delivery: Instant download through Gumroad, kept in your Gumroad library
Price: $19 USD, one time, plus any tax Gumroad adds for your country

One price, both editions

$19USD, one time. Pay by card or PayPal on Gumroad.

Gym and Home phone editions, 110 and 105 screens
A4 print copies of both
The 12-week sheet for Google Sheets or Excel, kg or lb, sessions already typed in
Instant download, yours to keep. Your receipt is your support line.

Get the guide on Gumroad

Digital download, non-refundable once delivered, except a duplicate charge, non-delivery, a broken file, or if a stop screen or your BMI says this guide is not for you (ask within 7 days). This does not limit any rights you have under the consumer law where you live. Refund details.

Questions

Who is this for?

Adults with a BMI under 25 who have thin arms and a soft middle and want a clear answer to cut or bulk. Men and women, beginners or returning lifters. If you have an injury, a medical condition or an unusual schedule, or you are pregnant, breastfeeding or over 60, the guide will ask you to see a professional instead.

Gym or home?

Both. One purchase includes the Gym edition and the Home edition. The 12 weeks, the phases and the food method are the same; only the sessions and the kit differ.

What do I need for the Home edition?

A backpack, a chair, a table or counter, and one tube resistance band set with a door anchor. The band set is the only thing to buy.

Do I get coaching or replies?

No. It is self-run. The Coach in your pocket screens cover what a coach would say when the scale, the waist or a lift is stuck, or when you miss a week, get sick or travel. Nobody reads your numbers and there are no check-ins.

What if a safety screen says it is not for me?

The safety screens come first, before you measure anything. If one applies to you, or your BMI is 25 or over, the guide tells you so and what to do instead. Ask for a refund within 7 days of buying by replying to your receipt.

How do I know it is working?

The guide tells you what to measure and when: weekly scale averages, the tape every 4 weeks, and your lifts every session. It does not promise pounds, kilos, inches or dates, because nobody can honestly promise them.

Refunds?

None once delivered, except a duplicate charge, non-delivery, a wrong or broken file, or the 7-day safety-screen and BMI case above. This does not limit any rights you have under the consumer law where you live. Full wording on the Refunds page.

Cut or bulk?Your tape measure decides.