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The No-Excuses Workout Checklist for Men – Digital Fitness Guide & Printable Workout Routine for Men (90-Day Plan for Muscle, Strength & Discipline)

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Your 90-Day Game Plan for Real Gains

If you're done making excuses and ready to finally stick to a plan that works, The No-Excuses Workout Checklist for Men is your go-to fitness playbook. This printable digital checklist breaks down everything you need to build muscle, stay consistent, and feel confident in your routine. Whether you're just getting started or returning after a long break, this guide helps you cut through the noise and take action with a clear, goal-driven approach. It’s not a random workout generator—it’s a results-focused roadmap built for real life and real men.

What’s Inside

Mindset & Motivation: Set goals, stay committed, and create discipline that lasts
Workout Routine Options: Choose from Full-Body (3x/week) or Upper/Lower Split (4x/week)
Training Techniques: Focus on form, use progressive overload, and track your lifts weekly
Nutrition & Fuel: Hit your macros, meal prep, and supplement smartly
Recovery Strategies: Sleep like a beast, stretch it out, and listen to your body
Progress Tracking: Weekly logs, bi-weekly measurements, and monthly progress photos

Benefits You’ll Get

Design a clear, effective workout routine for men
Stay consistent with a realistic, sustainable plan
Master the basics of strength training and recovery
Build long-term habits that drive visible results
Know exactly when and how to adjust your plan

Who This Is For

This checklist is made for men who are serious about leveling up—whether you're a beginner wanting to build your first workout routine for men, or someone returning after time off and craving structure. If you’re done winging it at the gym or spinning your wheels with zero results, this guide will give you direction, motivation, and a plan you can follow with confidence.

Why It Stands Out

Unlike other fitness PDFs or apps that overload you with info and leave you lost, this checklist focuses on clarity, simplicity, and action. You don’t need to guess or Google what to do next—it’s all laid out. Plus, it includes mindset tools and realistic nutrition tips that other guides skip entirely. It’s designed for men who want real transformation, without fluff or fake hype.

Ready to Make Progress?

Download The No-Excuses Workout Checklist for Men now and start your 90-day path to strength, confidence, and no-BS results. Your future self will thank you.

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Yes. We provide free shipping to over 200 countries around the world. However, there are some locations we are unable to ship to. If you happen to be located in one of those countries we will contact you.

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Shipping time varies by location. These are our estimates:

Location	*Estimated Shipping Time
United States	5-20 Business days
Canada, Europe	5-20 Business days
Australia, New Zealand	5-20 Business days
Central & South America	5-20 Business days
Asia	5-20 Business days
Africa	5-20 Business days

*This doesn’t include our 1-3 day processing time.

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