100% Free No Credit Card No Trial Required

Get 7 days ofworkouts.Absolutely free.

PLUS my No Guesswork Fitness Blueprint to help you build muscle, burn fat, and finally have a plan you can stick to.

Stop guessing. Stop starting over. Start seeing results.

Watch this short video first

Kyle explaining the free starter pack 1:25

Free workouts + free fitness blueprint. No credit card required.

Your free starter pack includes:

The No Guesswork
Fitness Blueprint

A clear, step-by-step plan to build effective workouts, make progress, and simplify your nutrition.

The No Guesswork Fitness Blueprint ebook

7 Days of Training

A complete week of dumbbell-based workouts you can start today.

Exercise Demonstrations
+ Coaching Cues

Video demos and coaching cues for every exercise so you know exactly how to perform each move.

Strength, Conditioning,
Core + Mobility

A balanced week that covers strength, conditioning, core work and mobility.

  • 7 days of structured workouts
  • No Guesswork Fitness Blueprint
  • Exercise video demonstrations
  • Coaching cues and nutrition guidance

Everything included. 100% free.

No credit card required.

Get started in three simple steps

1

Enter your email

Tell us where to send your free workouts and blueprint.

2

Get instant access

Check your email and download your free resources.

3

Start training

Follow the plan and complete your first workout today.

Kyle Bernier, coach at Strainforward

You don't need more random workouts. You need a plan.

I created this blueprint to help you stop overthinking your training and start making real progress. It's simple, effective, and built for real life.

I'm Kyle — I built this because I've watched too many people work hard without a clear plan — and get frustrated when they don't see progress.

Frequently asked questions

Is this really free?
Yes — the blueprint and your 7 days of workouts are completely free. No credit card, no trial, no subscription.
Is this beginner-friendly?
Absolutely. The plan works at your level, with clear coaching cues on every exercise — so you can start with confidence even if you're brand new to training.
Do I need a gym membership?
No. Every workout is built around dumbbells, a bench and your bodyweight, so you can train at home or in any gym.
What's included in the 7 days?
Four full-body strength workouts (Push A, Pull A, Push B, Pull B), each finished with a short conditioning block, plus two active recovery + mobility days and a rest day. Every exercise links to a video demo, and strength days take about 35–45 minutes.
What equipment do I need?
Just dumbbells, an adjustable bench and your bodyweight. A little floor space is all you need.
What happens after the free week?
Your next week is on me. You can start a free trial of the Strain Forward Fitness app — daily workouts, follow-along videos, full programs, exercise swaps and nutrition resources. Cancel anytime, no commitment.

Get your free workouts + blueprint now

Free workouts + free fitness blueprint. No credit card required.

100% Free No Credit Card Instant Access