Full-Body At-Home Hypertrophy Program & Nutrition Guide

This training program is designed to help you make muscular gains even when you're at home, with little to no equipment. This 9-week program will have you training 5 days a week, and allows you customize the exercises you do based on your skill level and availability of equipment. More than anything, this program is autoregulated - meaning it takes into account how you did one week to generate your program for the next week. Being both autoregulated and highly customizable, you could run this program several times back to back with the same or different exercises, making progress every time.

This program is designed to kickstart beginners and allow early-intermediate lifters to make progress, but is customizable enough that late-intermediate and advanced lifters can add volume and make progress.

There are 3 different versions of the program available - (1) one for trainees who do not have access to a pull-up bar, (2) another for those who do, and (3) a version for trainees who have a pull-up bar, but don't yet have the strength to get their first couple reps of pull-ups.

In addition to the program itself, you also receive:

• A 20 to 27-minute (captioned) video Spreadsheet Start-Up Guide on how to quickly get started as well as how to get everything out of this highly customizable program spreadsheet. Video length depends on which version you get.
• A 10-page Training Guide on how to get the most out of training with the program itself
• A 14-page Nutrition Guide to meet your physique goals - whether you want to track calories or not!
• A Food Diary and Macro-to-Calorie Calculator to track nutrition (the latter to specifically track macros/calories through the rest of 2020) - if you choose to - to give you flexible options on how you choose to track

I ask that you pay what you feel the program and guides are worth and what you can afford (recommended $15), but you can purchase all this for as low as $5.

50% of any profits (meaning the money left after fees taken by Gumroad) from your purchase of this program will be donated directly to Ilya Parker (a Black trans PT Assistant, Medical Exercise Specialist, and Trainer with chronic health issues, and the creator of Decolonizing Fitness LLC) cumulatively at the end of each month through the end of 2021.

Black and Indigenous queer/trans people get all of this 100% for free. Just email me directly with the subject line "Free Training Program" and specify which version of the training program you want.