11 Minutes a Day: The Minimalist Muscle Program + 12-Week Tracker

Digital download · 2 PDFs · Emailed automatically after payment

Your training plan. Your next 12 weeks.

A practical muscle-building program built around short, focused sessions and consistent progress. Choose a 5-, 6-, or 7-day schedule and track every working set.

11 minutes a day is a target daily average, not a fixed workout length. Session length varies with your schedule, warm-ups, rest and equipment setup.

Two PDF downloads included

• The Minimalist Muscle Program: complete workout splits, reverse-pyramid instructions, progression rules, exercise technique and substitutions, optional intensity techniques, and printable tracking pages.
• The 12-Week Workout Tracker: a separate, print-friendly file with spaces for weight and reps, calendars for all three schedules, and an optional extension log. Print the schedule you choose.

Includes pull-up and chin-up variations, barbell, dumbbell and machine options, plus practical alternatives for your equipment and preferences.

$19 USD, one-time purchase. Both PDFs are delivered by email after successful payment. Read on your phone, tablet or computer, or print your tracker. No physical item is shipped.