28-day BEGINNER FAT LOSS
Build a consistent routine with approachable full-body workouts and planned recovery days. Start at your pace and keep showing up.
28 days · 20–30 min per training day · No equipment
YOUR SPACE. YOUR PACE. YOUR GAINZ.
SMALL SPACE.
BIG GAINZ.
You don’t need a gym to get going.
Just a little space, a clear plan, and the next rep.
Free follow-along workouts Train at home
TGC / MOVEMENT STUDY 001
BUILT
BY YOU.ONE REP AT A TIME ↗
BY YOU.ONE REP AT A TIME ↗
BODYWEIGHT. FULL POTENTIAL.01 — 05
MAKE EVERY REP COUNT
NO GYM REQUIRED✳FOLLOW ALONG. FEEL STRONGER.✳PROGRESS OVER PERFECTION✳START WHERE YOU ARE
YOUR NEXT CHALLENGE · BETA
GAINZ PUSH UP CHALLENGE
How many clean reps can you do in 30 seconds? Set up your camera, let the movement tracker count, and submit your score to the leaderboard.
Full body in frame. Start about 2 metres away. Camera video stays on your device.01 / MAKE YOUR MOVE
YOUR NEXT CHAPTER
STARTS HERE.
Different goals. Different starting points.
One thing in common: a plan to keep you moving.
21-day FAT LOSS & STRONGER CORE
Combine full-body cardio with focused core sessions to build abdominal strength and support overall fat loss—without spot-reduction promises.
21 days · 24–35 min per training day · No equipment
28-day BUILD MUSCLE & STRENGTH
For those who want more muscle, not just a lower scale weight. Train your chest, back, legs, shoulders and arms with a structured strength routine.
28 days · 9–25 min per training day · Home items
28-day CHEST STRENGTH & FAT LOSS
Pair chest-focused workouts with cardio, back and leg training. A balanced four-week routine to strengthen your upper body and support overall fat loss.
28 days · 16–30 min per training day · Home items
28-day FAT TO FIT
Build your routine, one manageable workout at a time. A welcoming place to start.
28 days · 20–30 min per training day · No equipment
28-day MUSCLE MASS
Put your bodyweight to work with a structured strength-focused schedule.
28 days · 9–25 min per training day · Home items
14-day SHREDDED
Bring the energy with full-body workouts and focused training sessions.
14 days · 23–51 min per training day · No equipment
21-day SIX PACK ABS
Give your core some focus with abs sessions and full-body movement.
21 days · 24–35 min per training day · No equipment
30-day DUMBBELLS
Make your dumbbells count with a plan for every major muscle group.
30 days · 26–54 min per training day · Dumbbells
✳ A little consistency goes a long way.
Choose your plan. Press play. Come back tomorrow.
LESS GUESSWORK. MORE MOVEMENT.
A PLAN THAT FITS
REAL LIFE.
01
Pick your starting point.
Choose a program that fits your time, equipment, and experience.
02
Follow the next workout.
Your daily schedule is ready. Follow the videos at a pace that works for you.
03
Keep showing up.
Check off your days, take your rest, and build a routine you can return to.
02 / FUEL YOUR PROGRESS
KNOW YOUR
NUMBERS.
Training is one part of the picture. Get an estimate of the daily calories your body needs to maintain your weight.
Your starting point, simplified.
No signup. No ads. Calculated on your device.
How is this calculated?
We use the Mifflin–St Jeor equation to estimate resting energy needs, multiplied by an activity factor from 1.2 to 1.9. Activity includes your usual work, movement, and exercise.
This is an estimate for adults 18–80, not a personalized nutrition prescription. Actual needs vary. Not intended for pregnancy, breastfeeding, or medical nutrition care.
TDEE calculator
EXAMPLE · DAILY MAINTENANCE
kcal / day
Based on the example values above. Enter your details to find your estimate.
THE NEXT PIECE OF YOUR PLAN
TRAIN.
FUEL.
REPEAT.
FUEL.
REPEAT.
03 / PUT IT ALL TOGETHER
GOOD TRAINING.
SMART FUEL.
ONE MANUAL.
Connect the dots between your workouts and your nutrition with The Gainz Manual and optional 30 Day Meal Plan.
- Understand calories, macros, and meal planning
- Explore beginner to advanced gym routines
- Add a 30-day meal plan with recipes and ingredients
Digital download · View current options and pricing on Gumroad
MORE THAN A WORKOUT
SHOWING UP.
TOGETHER.
1.9Msubscribers on YouTubeBe part of the community ↗
A first workout.
A lasting habit.
This space is reserved for an approved member story about getting started and building consistency.
Member name to be addedApproved quote and photo needed
Stronger looks
different on everyone.
Add an approved member’s progress story here, with their program, timeframe, and results in their own words.
Member name to be addedApproved results and context needed
YOUR NEXT REP IS WAITINGONE DAY.
ONE DAY.
OR DAY ONE.
Wherever you’re starting from,
there’s a workout for you.
BEFORE YOU PRESS PLAY
A FEW GOOD
QUESTIONS.
Are the home workout programs really free?
Yes. All home workout schedules and their YouTube videos are free to follow. The Gainz Manual and optional meal plan are separate paid digital products.
I’m a beginner. Where should I start?
Start with the 28-day Fat to Fit beginner program. It needs no equipment and gives you a daily schedule with rest days. Take breaks, adapt the movements, and progress at your own pace.
Do I need any equipment?
Fat to Fit, Shredded, and Six Pack Abs need no equipment. Muscle Mass uses a towel and sturdy elevated supports. The Dumbbells program needs dumbbells. Check the program details before you start.
How does progress tracking work?
Open a program and check off a completed day. Progress is saved in this browser on this device, with no account needed. Clearing your browser data removes it; it won’t sync to another device.
Will the calculator tell me exactly what to eat?
No. It estimates your daily maintenance calories. Your actual needs depend on many factors, and the result is a starting point rather than a meal plan or medical advice.