Free Fitness Friday
Free programs, guides, cheat sheets and more added every Friday to help you improve your health, fitness and physique.
Week 1
LEAN BODY BLUEPRINT
Busy guys drop up to 10lbs of fat and start building the lean and muscular physique you want with this FREE program trial.Week 2
GREAT SHAPE GUIDE
The Guys Guide To Getting In Shape gives you the 10 most important rules to follow to build your best physique.Week 3
5 TRAINING MISTAKES
Avoid these 5 mistakes to stop wasting hours in the gym and start getting the physique results you want.Week 4
100 POINT HABITS
A simple framework to maximize your training and diet to get the body and fitness results you work for.Week 5
HOW TO EAT WELL WHILE TRAVELING
Make sticking to your diet and eating healthy while traveling for work 100x easier and less stressful with this free guide.Week 6
GROCERY STORE CHEAT SHEET
The builtXyou Grocery List Cheat Sheet makes shopping, prepping, and building nutritious, tasty, and filling meals significantly simpler, quicker, and easier.Week 7
MINDFULNESS CHECK SHEET
We made our 10 Point Mindfulness Check Sheet to make sure you aren’t sabotaging your efforts, missing opportunities or making common mistakes.Week 8
MEAL PREP MASTERY GUIDE
Master the fundamental skills of batch cooking to build convenient, reliable, and nutritious meals that help you transform your health, fitness, and physique.Week 9
HEALTHY ENVIROMENT DESIGN
Our behavior is influenced in large part by our environment. Here's how to design yours to make health, fitness, and physique behaviors easier.Week 10
MANAGING SOCIAL PRESSURE
How to manage social pressure and stay inline with your goals and values while thriving at work and at home.Week 11
RESTAURANT ORDERING SYSTEM
Here's how to make healthy choices at restaurants to stay on track with your health, fitness, and physique goals!Week 12
SIMPLEST TRAINING + DIET PLAN EVER
The only goal of this training + diet plan is to make it as simple as possible for guys to get transformational physique results.Week 13
THE 4 MINDSETS
The 4 Mindsets busy guys need to develop confidence and independence in their health, fitness, and physique efforts.Week 14
LOW CAL ALCOHOL MENU
Navigate the bar and stick to your diet while relaxing with friends and family.Week 15
STRATEGIC SNACKING GUIDE
Are you really hungry? Your guide to navigate snacking and cravings.Week 16
SCIENCE OF STRESS
Stress is necessary for growth, but too much of it can make us plateau and regress. Watch this video to learn the fundamental of stress management.Week 17
BUSY GUYS COOKOUT GUIDE
Enjoy cookout season while maintaining your health, fitness, and physique efforts.Week 18
FUNDAMENTAL PHYSIQUE PROGRAM
A clear and specific program to help busy guys transform their health, fitness, and physique.Week 19
NUTRITIOUS SNACKS GUIDE
These 10 grab and go snacks help you stay fuller for longer, get more protein, taste great, and are convenient too.Week 20
SELF ASSESSMENT TOOLKIT
Use the self assessment toolkit to track your process goals, ensure you're hitting your progress markers, and to identify limitations in your plan early.Week 21
HIGH PROTEIN CHEAT SHEET
Struggle to eat enough protein? Here’s 5 simple ways to get more in your diet to support your fitness and physique efforts!Week 22
SLEEP STRATEGIES GUIDE
Radically improve your sleep quality and quantity with our top 10 strategies and simple changes.Week 23
HUNGER MANAGEMENT HANDBOOK
Mitigate, manage, and overcome hunger in your pursuit of health, fitness, and physique progress.Week 24
TOP 10 DIET SECRETS
In this guide, we discuss 10 simplest and highest impact diet skills that have nothing to do with calories and macros that set the stage for long term diet success.Week 25
TRAINING WHILE TRAVELING
Clear and actionable options to help you continue making progress in your training and nutrition when you’re traveling for work.Week 26
GUIDE TO MUSCLE GROWTH
The scientific principles of muscle growth to follow to build a strong, fit, and muscular physique.Week 27
STICK TO YOUR PLAN - RESTAURANT
Confidently make decisions and take actions that align with your goals and preferences to live an enjoyable life and hit your health, fitness, and physique goals.
Week 28
NUTRITON MINI-GUIDE
Integrate the scientific principles of nutriton in to your life to transform your health fitness, and physique.Week 29
MAKING SENSE OF MACROS
Learn the essential details about macronutrients and learn how to tailor and optimize them into your life to hit your health, fitness, and physique goals.Week 30
SUPPLEMENTS GUIDE
Which supplements are worth your time, money, and effort and why, how, and when to take them for maximum effectiveness.Week 31
ENLISTING SOCIAL SUPPORT
Learn the essential details about macronutrients and learn how to tailor and optimize them into your life to hit your health, fitness, and physique goals.Week 32
21 REASONS BUSY GUYS SHOULD LIFT
The key reasons lifting weights is important for busy guys and a clear plan to follow to maximize your strength training efforts so you can look, feel, and perform better.Week 33
MORNING WORKOUT BENEFITS
Here are 10 incredible benefits of morning training that the guys in our programs have highlighted.Week 34
21 REASONS BUSY GUYS SHOULD LIFT
Our top 10 benefits of meal prep and why our guys use this skill to transform their health, fitness and physique.Week 35
BUSY GUYS SLEEP ROUTINE
Guys who regulate their sleep get better health, fitness, and physique results. Get the guide to find out how…Week 36
HIGH PROTEIN BREAKFAST MENU
We put together this breakfast menu and score sheet so you can have our top 5 high protein breakfast options on hand.Week 37
UNCONVENTIONAL HOLIDAY HEALTH PLAN
Don't just survive the holidays, thrive with our unconventional guide to managing social situations, building your self efficacy, and having a clear plan of action!Week 38
TRANSFORMATION TRAINING SYSTEM
The exact training blueprint our clients use to lose up to 30lbs of body fat and gain 5lbs of muscle in 16 weeks.Week 39
FREE HOTEL WORKOUTS
6 free hotel workouts to help you stay motivated, keep your training momentum high, and keep you making progress!Week 40
MUSCLE GROWTH HIERARCHY
The 7 foundations of great training programs that get reliably better muscle growth results for the long term.
Week 41
MOTIVATION MANIFESTATION MANUAL
Use the 2024 Motivation Manifestation Manual to outline your goals, identify they're importance, and understand how your life will be better when you achieve them.Week 42
TASTY TWENTY RECIPE BOOK
Twenty calorie conscious and macro focused nutritious meals you can prepare in 20 minutes or less to make hitting your health, fitness, and physique goals easier.