Step-by-step PDF guides for adults with jobs, families and busy weeks. Start at your level, follow the plan, see the numbers move.
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Pick a goal and we'll point you to the guide that fits where you are today.
How long it runs, who it's for, the kit you need and the time each session takes. No surprises after you pay.
An 8-week plan that builds your first strict pull-up piece by piece: grip, shoulder blades, lowering strength, then pulling.
A 10-week plan to go from your first few pull-ups to ten, with a simple test that sets every session for you.
A 12-week plan to lose weight without extreme diets: one new habit a week, real food and simple printable tools.
A 12-week plan to get stronger at home: three 30-minute sessions a week, 16 exercises with three levels each, and nothing more than a chair, a mat and a backpack.
Four weeks of high-protein lunches and dinners from one Sunday cook: 24 recipes, a shopping list and a step-by-step prep plan for every week.
Our next guide is in the works. Join the list and we'll tell you when it opens.
Guides that work well together, at a lower price than buying them one by one.
From zero to ten strict pull-ups: the second guide starts exactly where the first one ends. 18 weeks in one route.
Train at home, change your habits and cook for the week. Everything you need to get in shape without a gym.
Every guide in the shop at a lower price. Pick the route you need now and keep the rest for later.
These are real pages from No Gym Needed. Every guide page shows its full contents and sample pages, so you know how it reads before you pay.
Check the level, the kit and the time it asks of you. Not sure? Each page says who it's for and who it isn't for.
Pay once and the PDF arrives by email in seconds. Read it on your phone, tablet or computer, or print it.
Do the starting test, follow your week and tick it off. Retests show you the progress.
Feedback from people who read the guides before launch. Names changed for privacy. Buyer reviews with star ratings will appear here once they come in.
The focus on grip, shoulder control and lowering strength makes the plan feel approachable. I like having smaller steps to work on instead of only trying to complete a full pull-up.
Oliver B.A chair, a mat and a backpack make this an appealing option for home training. I also like that the exercises have different levels rather than assuming everyone starts with the same ability.
Mia T.The idea of introducing one habit each week appeals to me. It feels less overwhelming than changing every meal and routine at once, and I like the emphasis on ordinary food.
Emma W.Most fitness advice is loud and asks you to change everything at once. Ours shows you the whole route first, then asks for one step at a time.
No gym talk, no jargon. If a word needs explaining, we explain it.
Sessions of 25 to 45 minutes, three times a week, with a plan for busy days.
Start easy, add a little each week, and swap moves that don't suit your joints.
Retests and printable trackers show the numbers going up week by week.
If your file doesn't arrive, won't open or isn't what the guide page describes, email us. We'll send a working file or refund you in full.
Straight after payment you get an email with a download link, and the link also appears on the order confirmation page. You can download it again at any time.
Yes. The guides are A4 PDFs that open on any phone, tablet or computer. You can also print them, which works well for the trackers.
No. Every guide starts with a simple test or a gentle first phase, and each page says who it's for.
No gym needed for any current guide. Each guide page lists the exact kit, usually a pull-up bar or a chair, a mat and a backpack.
No. You pay once and the PDF is yours to keep.
Because the file downloads straight away, you agree at checkout to lose the 14-day right of withdrawal. If the file is faulty or isn't what the page describes, we'll fix it or refund you.
Join the list and we'll email you a code for 90% off the guides in your first order, plus a short note when a new guide opens.
