You Don't Need a Better Workout. You Need a System.

Yes — it was written for you. The manual teaches the only vocabulary you need on page one, every sheet uses the simple 0–3 RIR scale to tell you exactly how hard to push each set, and the 18-movement exercise library shows every lift step by step. You're covered from day one.

Any regular commercial gym covers it. The 18 movements are shown on machines, cables and dumbbells — and every exercise lists replacements on other equipment, so if your gym is missing a station you swap in an equivalent and keep the same program.

Roughly 40–75 minutes depending on your program. Fewer days per week means each session covers more; more days means shorter, focused sessions. The picker above shows the length for each.

Eight PDFs, delivered instantly: the 55-page Field Manual, the five program sheets (2–6 days/week), the Form & Mechanics Index, and the two bonus guides. They work on any phone — most people just open the sheet at the gym.

Most lifters stall because they get overwhelmed by meal tracking while their lifting execution remains broken. Gains+ dials in progressive overload first so every gym session produces visible growth.

Reply to your receipt email within 30 days for a full refund — and you keep the files.