A complete 4-week Push/Pull/Legs training program built for beginners returning to the gym or starting for the first time.

What's included:

• Full 4-week PPL split + Saturday cardio — 5 days/week
• Week-by-week progression with sets, reps, and weight guidance
• 1,800 cal/day nutrition plan — 155g protein, high carb, low fat
• 3 meal options per slot so you never eat the same thing twice
• Restaurant-friendly options for Chipotle, Chick-fil-A, and Subway
• Supplement stack, sleep, and recovery guide
• Busy schedule survival guide — workouts under 60 minutes
• FAQ and form cues for every exercise

Delivered as a PDF. Questions? Email harper@hbbodycraft.com.