Overview:The Program

Overview:The Program

Nutrition Overview

Supplement Overview
Training Overview

Over the last seven years I’ve created many different video trainers for various goals and thought it was time to do something specifically for beginners. This led to me creating this Beginner 4-Week Training Program, which will give you a solid introduction to the process of building the physique you’ve dreamed of.

After 17 years of consistent training and various experiences with different nutrition and training regimes, I’m in a great position to educate and help you reach your goals. Let my experience and knowledge guide you to success.

 Welcome to the Beginner 4-Week Training Program. Let’s go through what the plan entails and what you can expect over the next month.


This program will deliver a full 4-week training program from me, which gives you a very clear route to results. Following this plan ensures that you hit every muscle group each week and allow for adequate rest and recovery time. Everything will be clearly laid out in easy-to-follow detail so all you have to do is get to the gym and do it!


Without proper and consistent nutrition, you won’t see the results you’re looking for. I’m looking to help you develop new healthy habits which will help you change your physique. There will be a diet template for you to follow, for which you will calculate your own specific needs. The closer you follow it, the better your results will be. Remember, if you cheat on the plan, you’re only cheating yourself.


It’s fair to say that the supplement industry has become more dishonest than ever. There are many brands promoting under-dosed and ineffective products, hoping that you spend your hard-earned money on them.

I’m proud to stand behind the KAGED MUSCLE brand due to the research team who develop the products. I know the products are efficaciously dosed for performance and are processed in the healthiest way possible. For this reason, this program exclusively calls for the use of KAGED MUSCLE products, and you will get a complete regime to follow.


I’m not into all the fluffy bulls*** motivational quotes unless there’s substance behind them. To me, motivation involves helping you identify factors in your life which can hold you back from achieving your goal, and offering solutions to improve or remove them. By eliminating these barriers to success, you’ll be set up properly to execute the plan to your best ability – now that’s motiving!

Now that you have an idea of what the plan contains, let’s get into some further details on how to set yourself up for success. It all starts with the mind!

Addressing the Mind

Successful transformations always begin with positive energy transcending from within, which is why it’s important to go through a specific mindset plan before we touch on your diet and training. If your mindset isn’t positive and prepared to block out negativity, your transformation will be doomed before you even start.

The 150 million people who have followed my video trainers have all used my mindset conditioning guidelines to prime their mind for success. Motivation can come and go throughout the plan, making it unreliable. There is a secret behind motivation, though, and I’m about to let you in on it – knowing your WHY.

Understand Your Reason Why

You cannot expect to feel motivated to work hard through all the tough days that lie ahead if you haven’t identified why the goal is important to you. Getting to the very core of your “why” is going to provide the ongoing fuel needed when the going gets tough, which it will from time to time.

Do some thinking now and discover what your true “why” is and write it down. Keep asking yourself why you want this goal until you cannot simplify or elaborate the answer any further. The answer you’re left with once all the layers have been peeled away is your true why. That’s what has brought you to this plan; it is what will keep you going when it seems like the odds are stacked against you and temptation is everywhere.

Always keep this why prominent in your mind. I find it helps if you write it out and put it on your fridge so you see it first thing in the morning, set it as your screen saver, and as your cell phone wallpaper. Surrounding yourself with this reason will continually remind you why you’re choosing to make these sacrifices.

Everybody has their own reasons, whether it’s for health, aesthetics, or a new personal challenge, the important thing is that you know yours and keep it front and center in your mind.

Burn Some Bridges

Most people will sugar coat this but I will be direct and tell you that some people in your life are not right for you and have the ability to hold you back from reaching your goal. Did you know that the five people you spend most of your time with become a direct influence on your reality?  This can be a scary fact - if those five people aren’t aligned with your direction and goals, you will almost be guaranteed to fail down the road.

Failure has never been something I accept or tolerate for myself, and neither should you. I will do everything possible to control my environment for success. If the people within my circle don’t appreciate or respect my goals, they are removed without hesitation.

On this transformation journey, you might have to burn some bridges and distance yourself from anyone who is negative, questions your new habits, and tries to lead you astray. These people will only cause you stress, demotivation, and disappointment.

The good news is that it’s all within your control, but the decision can be a tough one to make. It’s not a fun choice - pushing friends aside for now. While this isn’t always easy or pleasant, what it comes down to is that you must make yourself your priority. If you cannot bring yourself to choose the correct relationships in life and remove negative influences, your journey will be harder than expected.

Build Some New Bridges

Whenever you begin a new journey that’s based on healthy habits and positive intentions, you’re bound to attract new people into your life who have the same ambitions and who possess a similar mindset. For example, this might be a new training partner, a new social group, or in more extreme circumstances, a new significant other.

Building these new bridges will help fuel your motivation and make your transformation journey more fulfilling – it’s always more enjoyable to have like-minded people around you. It will also lower your stress levels and help you avoid unnecessary conflict as you won’t feel the need to constantly justifying or defending your actions to those around you. Instead, they’ll be encouraging you and even offering advice to make things easier.

The development of positive support systems is such a powerful factor in your day-to-day existence. It will change the dynamics of the way your world works for the better. As long as you are open to the idea of creating a new social circle, it will develop around you, and soon you’ll be sharing conversations with like-minded people who want to see you succeed.

Become Goal Orientated

Working towards a goal is another way to maintain a high level of motivation. You will wake up with a purpose every day, knowing exactly what you need to get done that day to bring you one step closer achieving your goal. I like to think of goals as the lifeblood of your existence - you become your goal and it drives you to work hard on a daily basis.

If you don’t have goals, you don’t have direction, and as such, your motivation will fade to the point where you feel unmotivated. Whatever your goals are, take some time to write them down now, and break them down into smaller steps, all which lead to your main goal. Some goals might seem incredibly far away from you right now that they feel impossible. The only way to achieve the impossible is to start ticking those smaller goals off your list. 

Now that you have established a positive mental base for your transformation journey, we can delve into the physical and nutritional components.

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