@coachlukelango

Free training guides

Nine guides I wrote for people training around a busy week. Download any of them and keep them on your phone. They're free.

Training plans

Cover of The 1-Day Plan

The 1-day plan

One full-body session a week, with the sets, reps and rest for each lift.

3 pages · PDF
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Cover of The 2-Day Plan

The 2-day plan

Day A and Day B use the same lifts in a different order. Two sessions is the whole plan.

3 pages · PDF
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Cover of The 3-Day Stack

The 3-day stack

Two main days plus a Day C you can drop when the week gets full.

3 pages · PDF
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Cover of The 4-Week Block, 2 days a week

4-week block, 2 days a week

Week-by-week rep targets for Day A and Day B, with a log to fill in as you go.

4 pages · PDF
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Cover of The 4-Week Block, 3 days a week

4-week block, 3 days a week

The same four weeks with a third day added, plus a training log.

4 pages · PDF
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Cover of the 7-Day Executive Fat-Loss Kickstart

7-day fat-loss kickstart

Seven workouts of 20 to 30 minutes and Malaysian food swaps, for a week full of meetings, client dinners and travel.

12 pages · PDF
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Know the basics

Cover of Rest Times, By Lift

Rest times by lift

How long to rest between sets, from heavy squats and deadlifts to conditioning work.

2 pages · PDF
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Cover of Gym Terms, Decoded

Gym terms decoded

Ten words you'll hear in the gym, like RPE and deload, explained in plain English.

3 pages · PDF
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Cover of 7 Numbers Worth Tracking

7 numbers worth tracking

What to measure besides the scale, and how often to check each one.

3 pages · PDF
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Coach Luke Lango · Legacy+, Bangsar