get the google spreadsheet of the
free beginner’s full-body workout
Get the workout as a Google spreadsheet. You’ll be able to pick from exercise alternatives, fill out the sheet, and get our beginner’s warm-up.
Plus, we’ll make sure you’re on the b2B newsletter, and send you all of our best muscle-building content.
Google Sheets Workout Template
We built the workout routine into Google Sheets. You can customize the spreadsheets as much as you like, and you can keep them forever, for free, with no monthly fee.
The Google Sheets app is also free. That way, you can fill in the spreadsheets on your phone. No monthly fee there, either.
Bigger, Stronger, Leaner
Most guys can improve their health and aesthetics by building muscle, burning fat or some combination of the two. That gives you three paths to choose between:
- Bulking is the fastest and most reliable way to build muscle. It's when you train for muscle growth, eat a nutritious muscle-building diet, and eat enough food to gain a little bit of weight on the scale each week.
- Cutting is the fastest and most reliable way to burn fat. It's when you train for muscle growth, eat a balanced diet, and dip into a calorie deficit, forcing your body to get energy from your body fat.
- Recomping is when you try to build muscle and burn fat at the same time, usually without focusing on gaining or losing weight. It works best for people who are overweight, out of shape, and not in the habit of lifting weights.
Most guys who want to improve aesthetics can benefit from strengthening their entire bodies while putting extra emphasis on their upper bodies. These workouts are perfect for that. When you finish it, do this program next.
Once you're reasonably muscular and lean, you can focus even more on certain muscles and proportions. For example, if you want to bring up your arms, you can do an arm specialization program.
The Bony to Beastly Program
If you want personal support from us, check out our Bony to Beastly Muscle-Building Program. It's a full muscle-building program, including a 5-month workout routine, tutorial videos teaching every exercise, a diet guide, meal plans you can follow, a recipe book, and online coaching from us.
We'll take a detailed look at where you're starting and help you figure out a plan, whether that's bulking, cutting, or recomping. Then we'll help you track your progress as you go through the program, giving you feedback and coaching you through it.
You can do the program with adjustable dumbbells in a small apartment, with a barbell home gym, or with a gym membership. The program includes exercise variations and tutorial videos for all of it. If you want help buying the best equipment for your situation, we can help with that, too.
Or, if you want a customizable intermediate hypertrophy program, check out our Outlift Program.