The first twelve weeks of lifting.
A structured version of the same beginner advice I would give a friend. Twelve weeks of lifting, eating, and honest check-ins, packaged so you can follow it without stitching anything together.
If you are brand new to lifting, or you have started and stopped a few times, this is the version I would hand you. It assumes nothing and skips the influencer nonsense. It tells you what to do in week one and why, then keeps going for the next eleven.
You do not need a gym membership to get something out of it, but you will get more with basic equipment: a barbell, some plates, a way to do pull-ups or rows.
Five chapters, one arc.
The honest baseline. Your maintenance calories, your protein target, the three starting numbers the next twelve weeks are built on.
Learn the four movement patterns that carry you forever, plus the progression rules and form red flags I would tell a friend about face-to-face.
Add load on purpose. When to push, when to deload, and the two mistakes that wreck most beginner runs before week eight.
What to keep, what to change, and an honest reassessment so you know where you stand going into whatever is next.
A one-page nutrition primer, a recovery / sleep / stress page, the questions I get asked most, and thirty terms you will see everywhere in lifting.