How to Create a Great Body ebook

Download my complete training system!

It’s called How to Create a Great Body, and it comes in the form of a comprehensive ebook.

Packed with guides and training programs, How to Create a Great Body will provide you with everything you need, whether male or female, to safely and effectively develop and maintain a great-looking, physically fit, and functionally strong body. It contains everything necessary to completely transform your body and improve all key aspects of physical fitness, from your muscular, cardiorespiratory, and functional fitness to your flexibility and body composition. The ebook comes in all three popular file formats, so you can read it on multiple devices, as well as print a copy. The training programs have been optimized for smartphones, so you can take them to the gym! I’ve also provided alternatives for cable and machine exercises, so you can complete the weight training programs at home if you have basic equipment (see the table below for home training requirements).

Contents in brief

In short, How to Create a Great Body includes the following guides, training programs, and other goodies.

  • Weight Training Guide
  • Target Muscle Guide
  • Cardio Guide
  • Nutrition Guide
  • Weight Loss Guide
  • Eight repeatable weight training programs for men, designed for maximum muscle and strength
  • Eight repeatable weight training programs for women, designed for maximum curves and functional strength
  • Two power workouts (one upper body and one lower body)
  • One plyometric workout (whole body)
  • Equipment-free bodyweight workouts for men and women (one each)
  • Instructions on how to design your own equipment-free bodyweight workouts
  • Three cardio training programs (SST, HIIT, and FCT) with progressable and interchangeable workouts
  • Instructions on how to design your own FCT cardio workouts

The contents of the ebook are explained in detail below. You will also find the ebook’s actual table of contents at the bottom of this page.

Contents in detail

With over 87,000 words, How to Create a Great Body is packed with information and advice. The ebook is divided into eight parts. Parts 1, 2, and 7 (Weight Training Guide, Nutrition Guide, and Weight Loss Guide) are almost identical to the ones on this website. The only major difference is that the Weight Training Guide includes the basics of the science of static stretching and presents illustrations and instructions on how to properly perform 14 key static stretches. Five of the weight training programs in Part 3 are also almost identical to the ones on this website. The only difference is that the ones in the ebook include alternative exercises for training at home. Everything else is exclusive to the ebook.

Part 1: Weight Training Guide

Part 1 introduces you to weight training and its benefits, goes over the details of muscle science, and reveals the fundamentals and methods of weight training. It also offers guidance on how to get started with weight training, find a gym or set up a home gym, warm up, cool down, track your progress, keep motivated, and ultimately succeed.

Part 2: Nutrition Guide

The Nutrition Guide covers all of the important elements of good nutrition, dietary management, and strategic eating. After beginning with a detailed look at all macronutrients and micronutrients, it explores calorie requirements, bulking and cutting, diet tracking, supplementation, and nutrient timing. As a small bonus, the guide ends with advice on how to save money on healthy foods.

Part 3: Weight Training Programs

In Part 3, you will find all of the weight training programs — eight for men and eight for women. The men’s programs are designed for maximum muscle and strength, whereas the women’s programs are designed for maximum curves and functional strength. The eight programs include:

  • a beginner program
  • five increasingly difficult programs that cater for different levels of experience
  • a “plateau buster” program designed to ensure that you never stop making progress
  • a minimalistic program for busy individuals.

Completion of the beginner and five increasingly difficult programs will take one year and twelve weeks if you take a week’s break between each one. However, I balanced the programs meticulously so that you can repeat each one (except the beginner program) as many times as you want to with little risk of developing muscular strength imbalances. As such, the programs can keep you training and making progress for multiple years. With the aim of keeping you engaged, challenging you, and promoting continual progress, I designed the programs to incorporate a wide range of training splits (for example, upper–lower, push–pull, and push–pull–legs) and utilize a variety of intensity training techniques (for example, superset training, rest–pause training, and dropset training).

The plateau buster program is there for you when making progress starts to become more difficult. It is based on the pre-exhaustion protocol, which involves partially exhausting prime mover muscles with isolation exercises before moving on to the major compound exercises. Pre-exhaustion makes prime movers work much harder during the compound exercises, thus amplifying the stimulus for development and increasing your chances of pushing through plateaus. Meticulously balanced, you can repeat the plateau buster as many times as you want to. Since it is designed to produce the same results as the five increasingly difficult programs, you can also use it as the sixth program in the sequence.

If you’re a very busy individual with little time to spare for training, the minimalistic program is designed for you. The workouts of the program include the bare minimum of exercises and sets necessary to provide you with an effective full-body workout as quickly as possible. The exercises are arranged into supersets, which means that you can fly through them very rapidly. As with the other programs, the minimalistic program has been meticulously balanced so that you can repeat it over and over again for as long as you please.

You can complete the weight training programs at any gym. However, I have provided alternatives for cable and machine exercises, so you can also perform the programs at home if you have the following basic equipment.

Home training equipment requirements
Essential Required for best results Optional
Adjustable bench, dumbbells, pull-up bar, barbell, and a power rack for safety Clip resistance bands and ankle straps Ab wheel, dip bars, and a stability ball
Part 4: Bodyweight, Power, and Plyometric Workouts

Part 4 explains the fundamentals of power, plyometric, and bodyweight training, and presents power, plyometric, and equipment-free bodyweight workouts. It also gives you the tools necessary to design your own equipment-free bodyweight workouts, which you can use if you go on vacation or can’t make it to the gym and lack home equipment!

Part 5: Target Muscle Guide

After briefly introducing you to joint articulations and the three planes of motion, the first half of the Target Muscle Guide reveals all of the main muscles that are activated by different types of exercise (for example, horizontal pulling exercises, glute/hamstring-dominant compound exercises, vertical pushing exercises, and quadriceps-dominant compound exercises). If you can read and understand this section, you will know exactly what you’re doing the next time you walk into the gym.

The second half of the Target Muscle Guide presents all of the most effective compound and isolation exercises that target each major muscle and muscle head! Use it as a reference whenever you want to focus on developing a muscle of interest.

Part 6: Cardio Guide

The Cardio Guide begins by covering the basics of exercise physiology, the fundamentals of cardiovascular training, and the advantages, disadvantages, and applications of three types of cardio:

  1. Steady-state training (SST)
  2. Interval training
  3. Functional circuit training (FCT)

It then presents three cardio training programs, including one SST program with three workouts, one interval training program with three workouts (two of which are high intensity or HIIT workouts), and one FCT program with two workouts. The workouts are progressable and can of course be repeated as many times as you want to. The workouts of the three different types of cardio are also interchangeable, which means that on one day you can do SST, on another day you can do HIIT, and on yet another day you can do FCT. One of the HIIT workouts follows the original Tabata protocol, which is extremely intense and intended only for experienced individuals. The Cardio Guide concludes with instructions on how to design your own FCT workouts!

Part 7: Weight Loss Guide

The Weight Loss Guide is short but very useful for anyone whose primary goal is to lose weight. It presents three steps to successful weight loss, along with a wide range of tips and tricks that can make losing weight, and keeping it off, much easier.


How to Create a Great Body ends with a sizeable glossary that includes many important key terms, concepts, and principles related to muscle science, weight training, cardio, fitness, and nutrition. You can use it as a reference or a revision tool.

How do you use the ebook?

Once you download the ebook, all you have to do is read the guides and then start the training programs. If you want to develop a muscular and strong physique or a curvaceous and toned figure, start a weight training program. The weight training programs will also help you to improve your functional fitness (because they include functional exercises) and flexibility (because the warmups and cooldowns include dynamic and static stretching).

If you want to develop cardiorespiratory fitness and endurance, start a cardio training program, and mix and match the different types of workout. If you use the FCT workouts, you will also develop functional fitness.

If you want to develop all key aspects of physical fitness, start a weight training program and a cardio program. The minimalistic weight training program together with just two short cardio workouts per week should be enough to completely transform your body — from cardiorespiratory system to musculoskeletal system — and dramatically improve your weight, body composition, physical fitness, athleticism, and appearance. As to the more comprehensive and advanced weight training and cardio programs, they have the potential to give you a body similar to the one that you have always wanted!

You will also have the bodyweight, power, and plyometric workouts at your disposal, which you can use as and when you want to.

Some of the things that you will learn

Here are just a few things that you will learn in How to Create a Great Body that are not included in the guides on this website.

  • What the difference is between power and plyometric training
  • How to improve the plyometric properties of your muscles and tendons
  • How to calculate your ACSM-defined cardio training zones based on your heart rate maximum and heart rate reserve
  • How to improve your cardiorespiratory fitness and endurance
  • How to boost your lactate threshold
  • How to increase your VO2 max
  • How to improve your aerobic and anaerobic capacities
  • The basics of the science of static stretching
  • How to stretch properly and effectively by bypassing the stretch reflex and initiating autogenic inhibition
  • What muscles are activated by different exercise movement patterns

eBook formats and how to read them

How to Create a Great Body comes in the three most popular formats:

  1. PDF
  2. EPUB
  3. MOBI

You can read the PDF on any device that has PDF software, such as Adobe Acrobat Reader, which is free. You can also print the PDF.

You can read the EPUB on your Apple devices using iBooks and/or on your Android devices using Google Play Books, both of which are free. If you upload the EPUB to iCloud, you will be able to open it using iBooks on all of your Apple devices. If you upload it to Google Play Books, you will be able to open it using Google Play Books on all of your Android devices. The EPUB can also be read on all popular ereaders except Kindle.

You can read the MOBI on Amazon’s Kindle Fire series of tablets, as well as on any device (smartphone, tablet, laptop, or PC) that has the Kindle app, which you can download for free on the Amazon website. After installing the Kindle app, just place the MOBI file into your Kindle folder and then go into your Kindle settings and make sure that there is a check mark next to “Data Storage Access”. You can also send the MOBI file to all of your Kindle devices at once by using Amazon’s Kindle Personal Documents service. Note that I haven’t tried the MOBI file on other types of Kindle device.

Many other free applications can open the PDF, EPUB, and MOBI files, so you have several options from which to choose. Keep in mind that different applications and devices provide different user experiences. For example, the table of contents is only two layers deep in Kindle devices, whereas it’s three layers deep in iBooks and Google Play Books. Remember that the training programs have been optimized for smartphones to allow you to take them to the gym. As such, the exercise tables will look a little small on HD devices.

How much does the ebook cost?

According to the National Strength and Conditioning Association, personal trainers charge from $15 to $100 per hour, with the average being $50 per hour. The more elite personal trainers can charge as much as $15,000 for a six-week session! There are also so-called fitness “gurus” who sell poorly-designed weight training programs online for between $50 and $500 — and the programs usually only last for 6 to 12 weeks!

You can download my complete training system right now, which contains years worth of meticulously balanced training programs and everything else you need for total-body fitness, for just one payment of $39.99! For that single payment, you will get all three file formats (PDF, EPUB, and MOBI).



Is there a money-back guarantee?

Yes. The money-back guarantee lasts for 60 days. This means that you can read How to Create a Great Body and try the training programs for 59 days and, if unsatisfied, you can email me on day 60 for a refund.

Please remember that all of the guides and training programs on this website are included in the ebook, so you can get a good idea of the quality of my content before making your purchase by going through the website.

Is the payment procedure safe?

Sure! The payment will be handled by ClickBank, so it’s completely safe. ClickBank handles approximately 30,000 transactions every single day.

How will the ebook be delivered?

As soon as you make your payment, you will be directed to the download page, where you can download the PDF, EPUB, and MOBI files. You will also receive an email containing a link to the download page. To get the files onto your other devices, either transfer them using a USB cable or access the download page using the other devices and download the files.

Contact me

If you have any questions before you purchase, please contact me.

Table of contents

Below I have pasted the ebook’s table of contents. It will give you a clearer idea of the subjects that are covered and the way in which How to Create a Great Body is laid out.






What is weight training?
What are the benefits of weight training?
Myths of weight training and bodybuilding


Muscle names
Muscle structure
How muscles work
How muscles grow
How quickly can you gain muscle?
Genetic factors that limit muscle growth
How to naturally increase testosterone


Guidelines and principles
Types of exercise
How many sets and reps should you do?
Basic methods of training
Advanced methods of training
Safety always comes first


How to get started with weight training
How to warm up
How to cool down
How to track your progress
How to avoid overtraining
How to keep motivated



Nutrition overview
Dietary fat
Carbohydrate and dietary fiber
Dietary minerals


Calories and calorie requirements
Bulking and cutting
How to track your calories and diet
Weight training supplements
Nutrient timing
Bonus: How to save money on healthy foods



Overview of men’s training programs
Men’s Beginner Program
Muscle 2
Muscle and Strength
Muscle and Strength 2
Muscle and Strength 3
Men’s Plateau Buster
Minimalistic Program for Busy Men


Overview of women’s training programs
Women’s Beginner Program
Maximum Curves and Functional Strength 1
Maximum Curves and Functional Strength 2
Maximum Curves and Functional Strength 3
Maximum Curves and Functional Strength 4
Maximum Curves and Functional Strength 5
Women’s Plateau Buster
Minimalistic Program for Busy Women



Fundamentals of bodyweight training
Equipment-free bodyweight workouts
How to design your own equipment-free bodyweight workouts


Fundamentals of power and plyometric training
Power and plyometric workouts



Introduction to the Target Muscle Guide
Joint articulations of the three planes of motion
Horizontal compound pulling exercises — Elbows close to torso
Horizontal pulling exercises — Elbows perpendicular to torso
Horizontal pushing exercises — Flat or decline
Horizontal pushing exercises — Incline
Vertical compound pulling exercises
Vertical compound pushing exercises
Dipping exercises
Arm-curling exercises
Hip- and waist-flexion exercises
Side-bending and seated twisting exercises
Glute/Hamstring-dominant compound exercises
Quadriceps-dominant compound exercises
Leg-curling exercises
Calf exercises


Back muscles
Chest muscles
Shoulder muscles
Upper-arm muscles
Forearm muscles
Core muscles
Gluteal muscles
Thigh muscles
Calve muscles



Introduction to the Cardio Guide
Basics of exercise physiology
Fundamentals of cardiovascular training
Types of cardio


General instructions
Steady-State Training (SST) Program
Interval Training Program
Functional Circuit Training (FCT) Program
How to design your own FCT workouts



Introduction to the Weight Loss Guide
The three steps
Additional tips for easier weight loss
How to set up MyFitnessPal for successful weight loss




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