The 6-Week Lean & Balanced Recomp Workbook
A complete strength, nutrition, and recovery workbook built by a licensed physical therapist -- with video form breakdowns for every lift and a self-load framework that teaches you to train smart for life, not just for 6 weeks.
Get The WorkbookYou've tried the generic PDFs. They didn't stick.
What usually happens
- X A random plan with no explanation of why
- X Numbers with no video to check your form
- X One rigid weight, no matter your level
- X No idea what to do after week 6
What this workbook does
- check Every lift explained with real video form breakdowns
- check A PT-built framework to choose your own weight, for life
- check A clear reason behind every phase of the 6 weeks
- check Flexible, protein-first nutrition -- cheat meals included
6 weeks, fully mapped -- no guesswork.
Foundation & Form
Build consistency and learn proper technique before adding intensity.
Strength & Confidence
Progressive overload begins -- increasing weight, reps, and body awareness.
Solidify & Sculpt
Heavier lifts, sustainable habits, and a routine that outlasts the program.
A 17-page workbook, built to actually use.
Full Video Form Library
Every major lift broken down on video -- squat, deadlift, hip thrust, split squat, and more.
The Load Scale Framework
A PT-built system to choose your own weight for any lift, for the rest of your life.
4 Full Strength Workouts
Lower body, upper body, and shoulder days -- fully mapped sets, reps, and progressions.
Balanced Nutrition Guide
Protein-first meal ideas, a grocery starter list, and built-in flexible meals.
The Progression Explained
What each phase focuses on and why, so you trust the process instead of guessing.
Weekly Planner Pages
Self-care, reflection, and habit prompts to keep you honest for all 6 weeks.
Real form, real results, no burnout.
"I finally understand WHY I was doing exercises wrong for years. My knees don't hurt anymore and I actually see my glutes working."
"The load scale alone was worth it. I don't need someone to hand me numbers anymore -- I actually know how to pick my own weight now."
"Having the form videos meant I actually trusted what I was doing in the gym instead of guessing from random reels."
Everything above, for one price.
- check 17-page 6-week recomp workbook (PDF)
- check Full video form breakdown library
- check The Load Scale self-training framework
- check Nutrition, grocery, and planner pages
- check Lifetime access, go at your own pace
Show up for 3 weeks. If it's not working, get your money back.
This workbook is built on consistency, not gimmicks -- so we back it with a real guarantee, not fine print.
Before you download
Is this a PDF or an app?
It's a beautifully designed PDF workbook you download instantly -- the video links open directly to YouTube from inside the PDF.
Do I need gym equipment?
Dumbbells and a resistance band are enough to complete every workout. No machines required.
What if I'm a total beginner?
The Load Scale framework was built exactly for this -- it teaches you how to pick the right weight at any experience level.
Is the nutrition plan restrictive?
No. It's protein-first and flexible, with a built-in weekly cheat meal and dessert.
