15-Day Workbook
Every workout, set and rep, plus space to log your progress each day.
- 15 workouts
- 2 recovery days
- Daily tracker
Free 15-Day Beginner Course
15 days.
One workbook.
Zero overwhelm.
Simple daily workouts that build real strength and a habit you'll keep. Made for beginners: no guesswork and nothing complicated, just one clear session a day.
You're in! Check your inbox.
Your workbook is on its way to . It should land in the next few minutes. Can't see it? Check your Promotions or Spam folder and move it to your main inbox.
Day 1 shows up tomorrow morning. See you there.
Everything you get
Daily videos
Follow along with Kyle. Free on YouTube.
Progress tracker
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- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
20 mindaily workouts
No gym needed
Bodyweight for days 1–8. A pair of dumbbells from day 9.
Kyle Bernier
Your coach & creator
3-phase roadmap
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01 / Prime
Days 1–8
Bodyweight foundations
Recovery days 4 & 8
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02 / Push
Days 9–13
Intro to dumbbells
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03 / Perform
Days 14–15
Finish strong
Meet your coach
Hey, I'm Kyle.
I built Strain Forward Fitness for people who want to get stronger but don't know where to start, or who've started before and got buried in complicated plans.
This course is the starting point I wish everyone had. Fifteen days, one short workout a day, and a workbook to keep you honest. You'll learn the basic movements, build some real strength, and prove to yourself that you can show up.
You don't need to be perfect. You just need to keep moving forward.
Start with day 1Frequently asked questions
What's in the workbook?
All 15 workouts with every exercise, set and rep, the two guided recovery sessions, a simple tracker to tick off each day, and space to write notes on how each session felt.
Do I need any equipment?
Not for the first half. Days 1–8 are bodyweight only. From day 9 you'll want a pair of dumbbells. Light ones are perfect, and the day 9 email explains how to pick the right weight.
Is this beginner friendly?
Yes, it's built for beginners. Every exercise can be scaled down, the videos show you how, and recovery days are built in so you don't burn out in the first week.
Where are the videos?
All 15 lessons are free on YouTube. No signup needed to watch. Each daily email links straight to that day's video.
How do I get the workbook?
Enter your first name and email above. The workbook lands in your inbox within a few minutes. Check Promotions or Spam if you don't see it.
What happens after 15 days?
You'll have a routine and a solid strength base. If you want to keep going, the Strain Forward Fitness app gives you new structured workouts every week. Either way, I'll keep sending useful training tips.