Guides – GAINSBYBRAINS

Get fit and build a strong physique with our collection of home and gym guides. Suitable for different fitness levels.

This is for you if:

You want to lose fat in a healthy and sustainable way
You are ready to challenge yourself with workouts, daily step goals and weekly cardio routines
You can commit to a 6 week gym program
You can go to the gym 4 times per week
You love making easy, filling & healthy recipes at home

Find out more!

Is this guide something for you?

This is our fat loss guide. If your goal is to lose fat in a healthy and sustainable way, this is the program for you. It's a 4 day full body split, where we'll do 2 additional cardio sessions per week. The intensity gradually increases during these 6 weeks to ensure progress in your journey. Did we already mention that we have 20 new recipes?

Equipment needed

Access to a fully equipped gym is required.

How do I view my guide?

Once you’ve made a purchase, you will receive a confirmation email and a digital download email (check your spam if you haven’t seen it), the digital download email contains your downloadable and ready to use guide. You’ll get a PDF file that allows you to view the guide on all your devices. To access your guide, simply click the digital download link and save it to your device. Make sure to download your guide to keep it forever.

Support

If you have any questions about, or experience any issues with this guide, please contact us and we'll get back to you asap!

This is for you if:

You are interested in: bulking, cutting, maintaining or doing a body recomp
You can go to the gym 4 times per week
You have around 60 minutes per workout
You love making easy & healthy recipes at home
You are excited to challenge yourself with our most advanced program to date!

Find out more!

Is this guide something for you?

The newest edition to our most-loved 'Level Up' guides. It's a 4 day split, and our most advanced program to date. This is for you if you're in for a challenge, ready to change and able to give it your all! Did we already mention that we have 20 new recipes?

Equipment needed

Access to a fully equipped gym is required.

How do I view my guide?

Support

If you have any questions about, or experience any issues with this guide, please contact us and we'll get back to you asap!

This is for you if:

You are interested in: bulking, cutting, maintaining or doing a body recomp
You can go to the gym 6 times per week
You have around 40-60 minutes per workout
You love making easy & healthy recipes at home
You are excited to challenge yourself with our most advanced program to date!

Find out more!

Is this guide something for you?

The newest edition to our most-loved 'Level Up' guides. It's a 6 day split, and our most advanced program to date. This is for you if you're in for a challenge, ready to change and able to give it your all! Did we already mention that we have 20 new recipes?

Equipment needed

Access to a fully equipped gym is required.

How do I view my guide?

Support

If you have any questions about, or experience any issues with this guide, please contact us and we'll get back to you asap!

What's Inside

12 Week Gym Training and Nutrition Guide
Workout Schedule with 50 - 60 min sessions, 5 to 6 times per week
3 Leg Days, 2 Upper Body Days
Additional Strength & Conditioning Workouts
Detailed Information regarding Mindset, Training & Nutrition Principles
Photos and Written Instructional Cues for every exercise
Instructional Workout Videos for every exercise
List with Alternative Exercises
20 NEW Recipes including Calories and Macros

Find out more!

Is this guide something for you?

This 12 week gym training and nutrition guide is for you if you're looking for our most advanced program to date. With 3 leg days, you're truly in for the most transformative 12 weeks. The strength & conditioning workouts will help you push your boundaries even more. With 20 new recipes!

Equipment needed

Access to a fully equipped gym is required.

How do I view my guide?

Support

If you have any questions about, or experience any issues with this guide, please contact us and we'll get back to you asap!

What's Inside

12 Week Gym Training and Nutrition Guide
Workout Schedule with 50 - 60 min sessions, 5 to 6 times per week
2 Leg Days, 2 Upper Body Days
Additional Cardio & Ab Workouts
Detailed Information regarding Mindset, Training & Nutrition Principles
Photos and Written Instructional Cues for every exercise
Instructional Workout Videos for every exercise
List with Alternative Exercises
20 Recipes for Breakfast, Lunch, Dinner and Snacks

Find out more!

Is this guide something for you?

This 12 week gym training and nutrition guide is for you if you want to LEVEL UP both physically and mentally! We're covering everything in this guide: from mastering your mindset, to making sure that you build solid routines to increase productivity & from your weekly workout schedule to level up in the gym, to helping you make your new fav recipes to keep working towards your goals. Are you ready to LEVEL UP?

Equipment needed

Access to a fully equipped gym is required.

How do I view my guide?

Support

If you have any questions about, or experience any issues with this guide, please contact us and we'll get back to you asap!

THIS IS FOR YOU IF:

You're busy but want to get results
You can go to the gym 3 times per week
You have around 60 min per session
You are ready to challenge yourself the next 12 weeks
You love simple, quick (but delicious!!) and easy meals

Find out more!

Is this guide something for you?

This 12 week gym program will challenge you to train hard 3 times per week. With 3 different phases, you'll never be bored while still being able to progressively overload to get results. Next to your workout program and loads of information about your program and enhancing your busy lifestyle, it also includes instructional workout videos, alternative exercises and 20 delicious recipes.

Equipment needed

Access to a fully equipped gym is required.

How do I view my guide?

Support

If you have any questions about, or experience any issues with this guide, please contact us and we'll get back to you asap!

What's Inside

6 Week Gym Training and Nutrition Guide
Workout Schedule with 45 to 60 min sessions, 5 to 6 times per week
Detailed Information regarding Main Training & Nutrition Principles
Photos and Written Instructional Cues for every exercise
Instructional Workout Videos for every exercise
Cardio Recommendations per week
List with Alternative Exercises
20 NEW Recipes including Calories and Macros

Find out more!

Is this guide something for you?

This 6 week gym training and nutrition guide is a shred program to help you step up your fitness game and get in the best shape (physically and mentally). 6 weeks of high intensity workouts, challenging supersets, sweaty cardio workouts and delicious recipes to transform your body, mind and life. Are you ready for a new challenge?

Equipment needed

Access to a fully equipped gym is required.
If you have a home gym, you at least need free weights (barbell, plates and dumbbells), a squat rack, an adjustable bench and ideally a cable station. This still means that you need to perform alternative exercises, as you won't have all machines available that are used in the guide (e.g. hip abduction machine or leg extension machine), but you would be able to stick to most of the schedule.

How do I view my guide?

Support

If you have any questions about, or experience any issues with this guide, please contact us and we'll get back to you asap!

What's Inside

6 Week Home Training and Nutrition Guide
Workout Schedule with 20 to 45 min sessions, 5 to 6 times per week
Detailed Information regarding Main Training & Nutrition Principles
Photos and Written Instructional Cues for every exercise
Instructional Workout Videos for every exercise
Cardio Recommendations per week
List with Alternative Exercises
20 Recipes including Calories and Macros

Find out more!

Is this guide something for you?

This 6 week home training and nutrition guide is a shred program to help you step up your fitness game and get in the best shape (physically and mentally) with just your bodyweight or minimal equipment. 6 weeks of sweaty supersets, challenging cardio workouts, high intensity training and recipes to transform your body, mind and life. Are you ready for a new challenge?

Equipment needed

Dumbbells (at least a light/medium and medium/heavy pair would be great)
Stable Platform (e.g. bench, low table)
Resistance bands and a workout mat are optional

How do I view my guide?

Support

If you have any questions about, or experience any issues with this guide, please contact us and we'll get back to you asap!

What's Inside

12 Week Full Body Home Training Guide
Workout Schedule with 45 to 60 min sessions 3, 4 and 5 times per week
Detailed Information regarding Main Training Principles
Photos and Written Instructional Cues for every exercise
Instructional Workout Videos for every exercise
Warm Up and Cool Down Routines
Additional Cardio Recommendations
List with Alternative Exercises

Find out more!

Is this guide something for you?

This twelve week home training guide isn't just a program to stay active, this will enhance and transform your life! The challenging (in a good way of course!) workouts are between 45 and 60 min on average, and they will boost your confidence, build discipline & make you feel strong and in control. And the best thing of it all.. you can do everything from home! I get it, you're busy! That's why this guide contains a three, four and five day workout split that can easily be integrated in your personal schedule. Are you ready?

Equipment needed

Dumbbells (at least a light/medium and medium/heavy pair would be great)
Stable Platform (e.g. bench, low table)
Resistance bands and a workout mat are optional

How do I view my guide?

Support

If you have any questions about, or experience any issues with this guide, please contact us and we'll get back to you asap!

What's Inside

Level Up Guide - 12 Week Gym Program
Level Up Guide 'The Next Level' - 12 Week Gym Program

Find out more!

Is this bundle something for you?

This bundle is something for you if you're ready to ELEVATE YOUR RESULTS. Get this 2 x 12 week bundle to secure 24 weeks of progress! Start with the Level Up Guide, and continue with 'The Next Level' guide.