A beginner friendly training guide to build muscle, discipline, and consistency inside and outside the gym.
The Muscle Gain Handbook is not just another workout PDF. It’s a structured introduction to strength training and self-mastery, built for people who are tired of jumping from program to program and never seeing real progress.
This handbook gives you clarity, structure, and direction — so you can stop guessing, start training with intention, and build momentum that lasts.
There is no “perfect” program. The best program is the one you can stay consistent with — and this handbook is designed exactly for that.
This handbook is for you if:
You’re new to the gym or still feel like a beginner
You’ve been working out but lack structure and consistency
You’re tired of random workouts and chasing fast results
You want to build muscle while also building discipline and self-respect
You care about mindset, faith, routine, and personal growth, not just aesthetics
If you’re willing to commit, show up, and improve 1% every day, this handbook was made for you.
You’ll learn the basics of 3 core principles of muscle growth, including:
Progressive overload
Nutrition fundamentals
Recovery and sleep
These principles remove confusion and help you understand why you’re training the way you are.
Structured 3-day Push / Pull / Legs split
Two clear phases:
Phase 1 (Weeks 1–4): Proper form, mind-muscle connection, endurance
Phase 2 (Weeks 5–8): Hypertrophy and strength with moderate loads
Exercise selection, sets, reps, and rest times included
Flexible schedule you can adapt to your week
No guesswork. Just show up and execute.
This handbook goes beyond sets and reps. You’ll also get:
Guidance on daily routines and discipline
How your life outside the gym affects your results
Simple habits around sleep, nutrition, prayer, journaling, and focus.
Because building muscle is only part of the transformation, the real win is becoming a stronger, more disciplined version of yourself.
Beginner-focused, not overwhelming
Faith-aligned and purpose-driven
Simple, practical, and structured
Designed for long-term progress, not quick fixes
This is a starting point, a foundation you can build on for years.
A beginner friendly training guide to build muscle, discipline, and consistency inside and outside the gym.
The Muscle Gain Handbook is not just another workout PDF. It’s a structured introduction to strength training and self-mastery, built for people who are tired of jumping from program to program and never seeing real progress.
This handbook gives you clarity, structure, and direction — so you can stop guessing, start training with intention, and build momentum that lasts.
There is no “perfect” program. The best program is the one you can stay consistent with — and this handbook is designed exactly for that.
This handbook is for you if:
You’re new to the gym or still feel like a beginner
You’ve been working out but lack structure and consistency
You’re tired of random workouts and chasing fast results
You want to build muscle while also building discipline and self-respect
You care about mindset, faith, routine, and personal growth, not just aesthetics
If you’re willing to commit, show up, and improve 1% every day, this handbook was made for you.
You’ll learn the basics of 3 core principles of muscle growth, including:
Progressive overload
Nutrition fundamentals
Recovery and sleep
These principles remove confusion and help you understand why you’re training the way you are.
Structured 3-day Push / Pull / Legs split
Two clear phases:
Phase 1 (Weeks 1–4): Proper form, mind-muscle connection, endurance
Phase 2 (Weeks 5–8): Hypertrophy and strength with moderate loads
Exercise selection, sets, reps, and rest times included
Flexible schedule you can adapt to your week
No guesswork. Just show up and execute.
This handbook goes beyond sets and reps. You’ll also get:
Guidance on daily routines and discipline
How your life outside the gym affects your results
Simple habits around sleep, nutrition, prayer, journaling, and focus.
Because building muscle is only part of the transformation, the real win is becoming a stronger, more disciplined version of yourself.
Beginner-focused, not overwhelming
Faith-aligned and purpose-driven
Simple, practical, and structured
Designed for long-term progress, not quick fixes
This is a starting point, a foundation you can build on for years.
