Gladiator Protocol
Build The Body You're Tired Of Wanting
A bigger chest. Defined arms. Abs that show without flexing. All built from your living room floor in 25 minutes a day. No gym. No equipment. No more excuses.
You know exactly what's wrong.
You avoid taking your shirt off at the pool. You catch your reflection and look away. You see other guys with defined arms, a chest that fills their t-shirt, and you wonder what they're doing that you're not.
You've tried the gym — paid $40/month, went for 3 weeks, then the commute killed it. You've tried apps — the same generic workouts that don't progress and don't challenge you. You've tried “just doing push-ups” — and hit a wall after 2 weeks.
The problem isn't motivation. It's that you've never had a real system.
A system that tells you exactly what to do today, tomorrow, and for the next 12 weeks. That gets harder as you get stronger. That was designed by someone who's been where you are and got out.
What Your Body Looks Like After
Not vague promises. Here's what actually changes in your mirror over 12 weeks.
A Chest That Fills Your T-Shirt
Push-up progressions from standard to archer. By week 8, you'll look in the mirror and see pecs where there were none. Not inflated gym pecs — defined, natural, functional muscle.
Abs That Show Without Flexing
Not from crunches — from hollow bodies, leg raises, and L-sits that carve deep lines. The kind of definition that shows when you're just standing there.
Arms That Look Like You Lift
Diamond push-ups, dips, and isometric holds build triceps and shoulders that fill your sleeves. Your girlfriend will notice. Your friends will ask what you're doing.
A Posture That Commands Respect
Rounded shoulders disappear. Your back gets wider. You stand taller. People treat you differently when you carry yourself like someone who trains.
3 Phases. 12 Weeks. One Body.
Each phase is designed to push you further than the last. By week 12, you're a different person.
Foundation
You learn the movements, build the habit, and your body starts responding. Muscles you forgot existed start waking up. You're sore — and it feels good.
- check20 structured workouts
- checkForm mastery
- checkFirst visible changes
Growth
This is where your body changes. Volume goes up, rest goes down. Your chest fills out. Your arms get definition. You start getting comments.
- checkProgressive overload
- checkAdvanced variations
- checkVisible muscle gain
Peak
Archer push-ups, pistol squats, L-sits. Movements you couldn't do in Week 1 become your warm-up. You look in the mirror and think: finally.
- checkPeak strength
- checkFull definition
- checkBenchmark assessment
Built By Someone Who's Been There
This program was designed by the team behind Puna, the home workout app trusted by thousands of users on iOS and Android.
We've tested every exercise, every progression, and every rest period on real people — not in a lab. The 3-phase system is built on the same progressive overload principles used by calisthenics coaches worldwide.
We didn't create another generic PDF. We created the program we wish we had when we started training at home.
4,000+
Puna users
60
Workouts
4.6★
App rating
12
Weeks
Less Than One Month Of Gym. Results That Last Forever.
One-Time Payment — Yours Forever
A personal trainer charges $50-80 per session. A gym membership costs $40/month and you'll quit in 3 weeks. This program costs less than a single night out — and it's yours forever.
- check_circle60 unique workouts across 12 weeks
- check_circle3-phase progressive overload system
- check_circleHD form cues for every exercise
- check_circleWarm-up & cool-down routines
- check_circleProgress tracking sheets
- check_circleBeginner & advanced variations
- check_circleDeload weeks for recovery
- check_circlePrintable PDF — no app needed
Got Questions?
Can I really build a good body without a gym?expand_more
Calisthenics athletes have some of the most defined physiques on the planet — and they train with zero weights. Your muscles don't know the difference between a barbell and a push-up. Progressive overload works the same way: harder variations, more volume, shorter rest.
Do I need any equipment?expand_more
No. Every exercise is bodyweight only. A pull-up bar is optional for 3 exercises — alternatives are always included. Your body is the only equipment you need.
How long are the workouts?expand_more
20-35 minutes, 4-5 times per week. No commute. No waiting for machines. Just open the PDF and start.
I'm a complete beginner. Is this for me?expand_more
Start with the free 7-Day Guide first. If you can complete it, you're ready. Every exercise in the 12-week program includes an easier variation — you'll never be stuck.
Why $37 and not free?expand_more
Because free programs don't work — when something costs nothing, it's easy to ignore. When you invest $37, you commit. And for context: a personal trainer charges $50-80 per session, a gym membership costs $40/month. This program costs less than a single night out and it's yours for life.
Is this a subscription?expand_more
No. One payment, forever yours. Download the PDF and it's on your phone for life. No app, no login, no recurring fees.
I have questions or need help.expand_more
Email support@trainrboost.com — we respond within 24 hours. We're a small team and we genuinely care about your results.
12 Weeks From Now, You'll Either Have The Body — Or The Regret.
You've read this far. You know this is what you need. The only question left is: are you going to do something about it, or scroll away and forget?
Get Instant Access — $37arrow_downwardSecure checkout. Instant Gladiator Protocol download.