The Beginner's 30-Day Blueprint

Finally Start.And Actually Stick With It.

by Coach Voris

Built for people who haven't started yet — not for people already crushing it.

A gentle 30-day on-ramp. No gym. No calorie math. No 5 a.m. wake-ups. Day 1 is 10 minutes. By day 30 you've built the habit that every other program skipped.

Price increases in24:00:00

Start Gently — $7

Instant PDF · 30-day refund · Zero pressure

10 min

day 1

equipment needed

30-day

refund

The Recomp Blueprint 40-page PDF workbook by Coach Voris

Beginner-friendly · Instant PDF

What makes this different

Your first 7 days — on purpose small.

Every other program tries to change you on day one. This one earns your trust first. Here's the actual Week 1, straight from the Blueprint. If it feels too easy, that's the point — you're building a streak, not a scar.

1
Day 1
5-minute walk + glass of water
Prove to yourself you started.
2
Day 2
5 push-ups (wall, knee, or floor)
Any version counts. Really.
3
Day 3
Add protein to one meal
No counting. Just add one.
4
Day 4
10-minute walk
Same walk, five more minutes.
5
Day 5
5 push-ups + 10 squats
Two moves. That's the whole workout.
6
Day 6
Rest. Read one Blueprint page.
Rest is part of the plan.
7
Day 7
Repeat Day 5 + celebrate
You just built a week-long streak.

Week 2 adds one habit. Week 3 adds one more. That's the whole method.

10 Done-For-You Tools

Tap any page to preview.

Every single section in the workbook — no filler, no fluff. Click to zoom.

Inside The Spreads

Magazine-quality. Built to keep.

Editorial design that actually makes the science usable on day one.

Spread
The Recomp Method
Built for any body, any age — beginners to advanced.

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Nutrition Framework
Macros, meals, and the protein anchor.

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Train With Anything
Bodyweight, bands, dumbbells, or full barbell — swaps for every lift.

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Track & Adjust
Weekly check-ins so you know it's working.

This is for you if…

You haven't started yet — or you keep starting and stopping.
The gym intimidates you, or you just don't want to go.
Every plan you've tried felt like too much on day one.
You'll trade 10 quiet minutes a day to feel better in a month.

This is NOT for you if…

You're an experienced lifter chasing a PR — you'll outgrow this fast.
You already train hard 4+ days a week — grab our advanced program instead.
You want a magic pill or a 7-day shortcut — this is a gentle 30-day on-ramp.
You're under 18 or pregnant — please see a clinician.

Beginners who finally stuck with it.

People who'd never trained before, or hadn't in years. No gym, no experience, no perfect willpower required.

"Every other plan I'd tried felt like homework by day 3. This one asked for 10 minutes and a glass of water. Two weeks in I actually looked forward to it. First time I've stuck with anything past the first week."

Sam R.

Hadn't worked out in 4 years · Age 42

"I've bought three fitness programs and finished zero. This is the first one that didn't make me feel behind on page one. The 'one small win a day' framing is what kept me going."

Jordan T.

Restarting after a long break · Age 35

"I was terrified of walking into a gym. The at-home bodyweight track meant I never had to. 30 days later I'm doing full push-ups and my clothes fit differently. Worth so much more than $7."

Morgan K.

First-ever program · Age 51

Questions

Before you click buy.

Yes — this is the plan we wrote for exactly you. Day 1 is a 5-minute walk and a glass of water. If you can sit down and stand up, you can start. Every exercise has a beginner regression, and the program tells you when (and only when) to progress.

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5 free cheat sheets. Print them tonight.

Single-page, printer-friendly references pulled straight from the Blueprint. Click any card — the PDF opens instantly. No signup, no upsell screen, no spam.

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