The exact 4-day hypertrophy program behind my transformation: structured lifts, progressive overload, cardio, and nutrition in 30-45 minute sessions. No guesswork. Just follow it.
Instant download. Discount applied at checkout.
I was 105 lbs in high school. Got up to 175 and didn't like what I saw. Then I cut while I wasn't in a good place mentally, kept going when I should have stopped, and ended up at an unhealthy 132. I rebuilt from there the right way: structured training, tracked macros, progressive overload. I've trained consistently since 2018, and the gym has carried me through some of my lowest points. This program is the plan that made it sustainable. That's what you're getting.
I'm Andy, founder of AW Fitness. I grew up when muscle magazines were the only source of information out there. When YouTube came along, I realized most of what those magazines sold us was unrealistic or flat out wrong. Years of trial and error taught me what actually works for real people with real lives, and I started coaching to cut through that noise for everyone else.
I'm in my late 40s now, and my priorities have shifted. Getting shredded isn't the goal anymore. (Though when the abs show up for a few weeks in the summer, I'm not complaining about the compliments.) Feeling strong, staying healthy, and making sure the next 20 years look better than the last 20 is what matters. That's who I built this program for: busy people, especially over 40, who know they need a change and just want a clear, honest plan to follow.
Push, legs, pull, and a glute/hamstring-focused day. Every major muscle group hit with compound and isolation work. 30-45 minutes per session.
The exact rep ranges and a simple rule for when to add weight, so you get stronger every week instead of repeating the same workout forever.
LISS cardio programmed after lifts and on recovery days to support fat loss and heart health without killing your gains.
Protein targets, macro splits, and calorie goals for muscle gain or fat loss. Track it, adjust it, see results.
Active recovery programmed in, because muscle is built when you rest, not just when you lift.
Take it to the gym on your phone or print it out. Every exercise, set, and rep laid out. Zero thinking required.
I've worked a full-time job, and this was the program that stayed sustainable. Every session is 30-45 minutes, four days a week. No two-hour gym marathons. An efficient plan that fits around work, family, and life, and still gets results.
Here's how the first training day starts, so you know exactly the kind of structure you're buying.
Why 70% off? Straight up: I want as many people as possible to start training the right way, and for most people affordability is the first obstacle. You shouldn't have to pay an arm and a leg to get a real plan. That's the whole reason. No catch.
Discount applied automatically at checkout.
If you'd rather not go it alone, I take on a limited number of 1-on-1 clients: custom programming, nutrition guidance, and accountability from me directly. Drop your info below and I'll reach out personally. No spam, I read every one of these myself.