Read the story 
Your first 12 weeks.
Know what to do next.
Walk into the gym with your session planned: exercises, working sets, rep ranges and rest. Learn how to approach your food, then use the matching logs to record your training. All in one 124-page English PDF.
The Beginner Blueprint is a 124-page English PDF. €19.95 as a one-time purchase, with no subscription.
“I created LIFTARVO to give gym beginners a clear idea of where to start.”
The Beginner Blueprint brings that starting point together in one practical guide.
Know your next session.
Understand the choices behind it.
Choose your training days, then open the matching card for your exercises, sets, reps and rest. Setup notes, movement cues and equipment alternatives help you prepare.
7 workout cards · Exercise library · Extra setup and movement guidanceFind a starting point for calories and protein, follow two worked examples, and build meals around your goal. Twelve recipes make the food ideas practical.
Macro starting point · Worked examples · 12 recipes and a grocery listMake room for sleep, recovery and the weeks that don’t go to plan. Practical guidance helps you return to your routine after a break.
Sleep and recovery · Consistent habits · Returning after a breakRecord your sessions with logs for Full Body A, B and C or Upper A, Lower A, Upper B and Lower B. Use your weekly review to decide what needs attention next.
7 session logs, pp. 112–118 · 12-week record, p. 119 · Habits scorecard, p. 84Choose one training plan. The three-day and four-day schedules are alternatives.
Both schedules cover the same twelve weeks. Choose one and use its workout cards. Do not combine them.
Schedules from pages 22–32. Each card includes sets, reps, rest and notes.
BOOK PHOTOGRAPHY / ILLUSTRATIVEThese are selected pages from The Beginner Blueprint. Switch between the first-week checklist, a workout card, a recipe and the Full Body A session log.
Selected pages only. Read the full guide’s instructions and safety notes before following a workout. Photographs are illustrative, not validated technique demonstrations.
Ten chapters, a recipe section and a practical toolkit appendix. A digital PDF you can read at home or take to the gym.
✓ You’re a healthy adult aged 18+ who is new to the gym.
✓ You want to know what to do on each training day.
✓ You’re happy to learn and work through a book independently.
This is a digital book, not one-to-one coaching, a personalised nutrition plan or a membership.
It doesn’t promise a particular body or result in 12 weeks. Your progress is individual.
A 124-page English PDF: ten chapters, a 12-week roadmap, three-day and four-day training schedules, exercise explanations, nutrition and recovery guidance, twelve recipes and the practical toolkit: macro examples, machine setup, extra movement cues, seven reusable session logs and a 12-week record.
The book presents three-day full-body training as the simplest entry and four-day upper/lower training as another option if it fits your week. Choose one schedule for the same 12-week period; do not combine both.
It is an English PDF, not a physical book or an app. You can read it in a PDF reader on your phone, tablet or laptop. The session logs, 12-week tracker and habits scorecard are designed to print and fill in by hand.
The guide is general education for healthy adults aged 18+. It does not provide individual medical, nutrition or rehabilitation advice. Follow the book’s safety notes and get qualified guidance where appropriate.
No. The book labels the photographs as illustrative lifestyle images. Written exercise cues are included, and it recommends asking a qualified trainer to check your technique.
The Beginner Blueprint is a 124-page English PDF. €19.95 as a one-time purchase, with no subscription.