This strength training guide is a downloadable PDF designed for simple and clear use. It is a single page that gives you three structured sessions: Session 1 lower body, Session 2 upper body, and Session 3 full body. Each session includes a table that lists the exercises, the sets, the reps, and a clickable video link. Sessions 1 and 2 contain six exercises. Session 3 contains five exercises.

The videos were filmed in The Gym Group, so the equipment shown matches what you will find there. Each clip shows the exercise only, it does not give a full tutorial, so use the videos as visual references while following the plan. This guide is suitable for beginners and intermediates who want a simple and supportive structure.

Your progress depends on the choices you make: the weights you select, the intensity you bring, how often you train, your diet, and your form. If you want more personalised help, select coaching with Jerome. Before you begin, click where it says click here for instructions so you understand how to use the guide.

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