The Viral Gym Blueprint

THE COMPLETE VIRAL GYM BLUEPRINT

Stop repeating the same workouts and hoping for a different result.

Programme 01 is Dan’s complete 12-week muscle-building system, bringing every workout in the Viral Gym Blueprint together into one structured, easy-to-follow programme.

You’ll train five days per week using carefully selected, highly rated exercises designed to build muscle, improve strength and develop a balanced physique. Every workout gives you the exact exercises, warm-up sets, working sets, rep ranges and coaching notes you need - so you can walk into the gym knowing precisely what to do.

YOUR COMPLETE 5-DAY TRAINING SPLIT

• Day 1: Chest & Abs

• Day 2: Quads, Hamstrings, Glutes & Calves

• Day 3: Biceps & Triceps

• Day 4: Shoulders & Calves

• Day 5: Back & Abs

Each workout is designed around purposeful training, controlled execution and progressive overload. The programme can then be repeated across the full 12 weeks as you record your performance and work to improve week after week.

EXERCISE DEMONSTRATIONS INCLUDED

You won’t be left trying to interpret exercise names or guess the correct technique. The programme provides direct access to Dan’s accompanying video playlists, where you can watch demonstrations of the exercises and see how each movement should be performed.

MORE THAN A COLLECTION OF WORKOUTS

Programme 01 also includes the supporting knowledge you need to get more from your training:

• Complete 12-week training structure

• Five-day weekly workout split

• Full exercise, set and repetition tables

• Warm-up and working-set guidance

• Coaching notes for individual exercises

• Progressive overload instructions

• Worked progression example

• Exercise demonstration video playlists

• Guidance suitable for both newer and experienced gym users

VALUABLE BONUS CONTENT

Your guide also includes dedicated bonus sections covering:

• Nutrition basics for supporting muscle growth

• Protein, carbohydrate, healthy-fat and hydration guidance

• The practical 80/20 approach to nutrition

• Recovery, sleep, mobility and stress management

• Dan’s personal supplement guide

• Answers to frequently asked training questions

• Advice on rest periods, exercise substitutions and missed workouts

• Training principles and programme rules to help you stay consistent

ONE PROGRAMME. EVERY WORKOUT. THE COMPLETE SYSTEM.

Buying Programme 01 gives you the complete Viral Gym Blueprint in one place - not just an isolated workout.

It is a practical system you can take into the gym, follow for 12 weeks and return to whenever you are ready to run the programme again. No complicated formulas and no random exercise selection - just a clear plan, proven movements and a structured approach to making measurable progress.

Train with purpose. Track your progress. Trust the process.