Push-up
Body in one line. Hands grip the floor. Push tall at the top.
The Full Body Method
Strong enough to keep up. Simple enough to keep doing.
A mobility warm-up, then one strength circuit for the whole body. About 30 minutes, one to two days a week. Cardio add-on when you want it.
Get the method $14.99Launch price Original $29.99
- Interactive book
- One-page reference
- 36-exercise library
- Guided session timer
- Session tracker
One-time payment | Everything you need to train
Contents
Cover
Why this method exists
How to use this book
Disclaimer
Part I — The Foundation
The two energy systems
The three pillars
Part II — The Method
Mobility: the warm-up
Strength: the training
The eight movement patterns
Cardio: the complement
Part III — The Training
How a session works
The weekly plans
Part IV — Your First Month
The first four weeks
Part V — As You Go
Questions that come up
Strong. Mobile. Healthy.
The Full Body Method
A strength-first method for people with full lives.
Start Reading© 2026 The Full Body Method. All rights reserved.
Why it works
Train the whole body every session, not one part at a time.
Eight movement patterns, push and pull, top to bottom. Every session covers all of it: no split to keep up with, no week to fall behind on. You get stronger, move better, and stay healthy, without training taking over your week.
Included tools
Everything you need to run a session.
The book teaches the method. The tools help you do it.
Horizontal push4Horizontal pull5Lower push6Lower pull5Vertical push5Vertical pull4Core push4Core pull3
SearchTry squat, lats, cable, beginner…
PatternAll patterns
EquipmentAll equipment
LevelAll levels
Showing 1–4 of 36 exercisesReset
Inverted row
Chest to bar. Squeeze shoulder blades. Keep hips up.
Bodyweight squat
Chest tall. Knees track over toes. Whole foot stays heavy.
Glute bridge
Ribs down. Squeeze glutes at the top. Push through heels and midfoot.
01 · Pick
The Library
One exercise per pattern, your way. 36 movements, every pattern, with photos.
Live · try it
Setup
26:00 total33 steps2 sets
Target type
Session cues
Prepare
60s
Time
60s
Rest
30s
Rounds
2
Rest between rounds
60s
Cool down
60s
Movement PatternsChoose and order8 active
- Horizontal push
- Horizontal pull
- Lower push
- Lower pull
- Vertical push
- Vertical pull
- Core push
- Core pull
02 · Run
The Timer
A guided circuit, hands-free: work, rest, and rounds. Set it once and follow along.
The Full Body Method
Session log — one month
Use as many sessions as your plan needs — 4, 8 or 12 for 1, 2 or 3 days a week.
Session 1Date: Plan / day: □ Warm-up
| Pattern | Exercise | Weight / Level | R1 | R2 | R3 | R4 | Notes |
|---|---|---|---|---|---|---|---|
| Horizontal push | |||||||
| Horizontal pull | |||||||
| Lower push | |||||||
| Lower pull | |||||||
| Vertical push | |||||||
| Vertical pull | |||||||
| Core push | |||||||
| Core pull |
Session 2Date: Plan / day: □ Warm-up
| Pattern | Exercise | Weight / Level | R1 | R2 | R3 | R4 | Notes |
|---|---|---|---|---|---|---|---|
| Horizontal push | |||||||
| Horizontal pull | |||||||
| Lower push | |||||||
| Lower pull | |||||||
| Vertical push | |||||||
| Vertical pull | |||||||
| Core push | |||||||
| Core pull |
Cardio add-on
Easy sessions on their own days — a walk, a ride, a swim.
| Date | Activity | Minutes | Notes |
|---|---|---|---|
03 · Log
The Tracker
A printable one-month log. Write your reps and watch the work add up.
Everything, one price
Everything you just saw. One price.
The book, the library, the timer, and the tracker, in a single purchase. No subscription, no app store, no monthly fee. What you see on this page is exactly what you get.
Launch price
$14.99 one-time
Original price $29.99
No subscription | Every device | Yours to keep.
Before you buy
Questions about the book.
What do I get?
The interactive book, one-page reference, exercise library, guided timer, and session tracker.
How long is a session?
About 30 minutes: a short warm-up, then one circuit of the eight patterns. The book includes plans for one, two, or three days a week.
Is this a subscription?
No. It is a one-time purchase with no monthly fee.
Do I need equipment?
No. You can start with bodyweight exercises and use weights or machines when you have access to them.
Is it beginner friendly?
Yes. The method is simple, and the library includes easier and harder options for each movement pattern.
Can I use it on my phone?
Yes. The book and tools are built for the browser, so they work across your devices.
What if I already train?
The library includes harder options for every pattern, and the method scales with weights as you progress.
What happens after purchase?
Checkout takes about a minute, and access is immediate, so you can start reading and training right away.
Strong. Mobile. Healthy.
Start this week.
Buy it once. Everything you need to train. Use it on every device.
Get instant access $14.99Launch price Original $29.99