No more random workouts.
A simple 3-day push/pull/legs plan that works in a full gym, a basic gym or your living room. Eight weeks, one notebook, real progress.
Get the plan for $7
A simple 3-day push/pull/legs plan that works in a full gym, a basic gym or your living room. Eight weeks, one notebook, real progress.
Get the plan for $7Grandpa Pavel coached weightlifters in a Leningrad basement with bent barbells and chalk. Every plan was handwritten, and every set was written down and beaten the next time.
I ignored all that for two years. I copied random workouts, switched programs every few weeks, and got nowhere except a sore shoulder. Then I followed his notebook for one year, and everything changed.
This plan is his method, rebuilt for today.
Write it down. Beat it next time. – Niko
Everything you need to train three days a week for eight weeks, and to know exactly what to do in every session.
Most plans assume you have a fully equipped gym. This one gives you a swap for every exercise, so you can train wherever you are. Here's a taste of push day.
| Full gym | Sets × reps | Basic gym | Home |
|---|---|---|---|
| Barbell bench press | 3 × 6–10 | Dumbbell bench press | Push-ups |
| Seated dumbbell shoulder press | 3 × 8–12 | Same | Pike push-ups |
| Cable triceps pushdown | 3 × 10–15 | Overhead dumbbell extension | Chair dips |
Secure checkout. The download link arrives by email straight after payment.
Yes. The plan starts light, explains every exercise with a simple cue, and includes easier versions of push-ups and pull-ups.
Yes. Every exercise has a home version that uses your bodyweight, a backpack loaded with books and a resistance band.
About 50–55 minutes, including a 5-minute warm-up.
Yes. The plan trains the whole body and works for anyone. You set the weights to your level.
Right after payment you'll get an email with a download link for the PDF. Save it to your phone or print it.