Calories & macros
Work out your own calorie and macro targets in five minutes.
Trainlikeme.
My complete program: the 6-day split I train on, plus how I set my calories, do cardio, track progress and supplement. One PDF, on your phone the second you pay.
Get the program →
$25One-time. Yours forever.
Instant downloadApple Pay & cardsSecure checkout by Stripe
6 daysa week, planned out
2×every muscle, every week
The proof
Before
Before
vs now.
Same guy. This is the program I run now, and it's exactly what you get today.
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BeforeNow
0training days a week, fully planned
0×every muscle hit, every single week
0pages: training, food, cardio and recovery
0PDF. Instant download, yours forever
What's inside
Seven parts.
Seven parts.
One program.
The 6-day split
Every exercise, set, rep and rest time, laid out day by day.
Exercise guide
How every set should feel, plus swaps for when a machine's taken.
Steps & cardio
The daily step target and the cardio I actually do each week.
Progress tracking
What to track, and exactly when to change your calories.
Cheat codes
The everyday habits that make the biggest difference.
Supplements
The six I take, how much, and the limits worth knowing.
No more guessing
Walk in
Walk in
knowing
the plan.
- Open the PDF, find today, follow it. That's it.
- Every set has a target, so you know when to push and when to stop.
- Built to run for weeks, with clear rules for adding weight.
How it worksStart in
Start in
60 seconds.
Step 1
Tap buy
Pay right here on the page with Apple Pay, Cash App or card.
Step 2
Download
Your PDF is ready the moment you pay. A receipt lands in your inbox.
Step 3
Train
Open it at the gym and follow today's session. Every set is spelled out.
Start
this week.
No app. No subscription. Pay once and it's yours forever.
- The Complete Program PDF, 32 pages
- The 6-day split, with every set, rep and rest time
- Your own calorie and macro targets, step by step
- Cardio, progress and supplement guides
$25One-time payment, no subscription
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Questions
Got questions?
Is this for beginners?
It works if you can already do the main lifts with good form. The program is high intensity, so start lighter and keep a couple of reps in reserve while you learn it.
What equipment do I need?
A normal gym with a squat rack, dumbbells, cables and a few machines.
How do I get the file?
Right after you pay, you land on a page with your download button. You also get an emailed receipt, and you can come back to that page any time to download it again.
Is it a subscription?
No. You pay $25 once and the PDF is yours forever.
Can I get a refund?
Digital files can't be returned, so all sales are final. Message @ja.gains on TikTok if something goes wrong with your download.