FAQ / SUPPORT

Is there a dedicated inbox for specific enquiries regarding workouts and/or nutrition?

Yes, if you have any questions about the guide after purchase you can shoot me an email at support@justmerk.zendesk.com and I’ll get back to your questions within a day.

Does this guide include a personalised nutrition plan?

PHYSIQUE TRANSFORMATION GUIDE

The “Physique Transformation Guide” does not include a personalized meal plan but does come with a free guide which offers some solid meal options to help you in creating a diet that fits your lifestyle.

28 DAY BEGINNER'S TRAINING GUIDE

The guide does not include a personalized meal plan.

32 DAY ADVANCED TRAINING GUIDE

The guide does not include a personalized meal plan.

How do I know if this guide is suitable for me?

PHYSIQUE TRANSFORMATION GUIDE

If you’re looking to build muscle while incorporating functional movements that’ll help establish a strong base for your physique, this guide is it. Week 1 starts at the beginner level but even if you have some experience in the gym, you’ll still be pushed as the workouts progress. With overall emphasis placed on compound movements that target the legs, chest, back and shoulders. The workouts are suited for both males and females. Not recommended if you’re injured, ill, or pregnant.

28 DAY BEGINNER'S TRAINING GUIDE

If you’re just starting out in the gym and looking to build the foundation for your physique, this guide is it. With overall emphasis placed on compound movements that target the legs, chest, back and shoulders most, the workouts are suited for both males and females. Not recommended if you’re injured, ill, or pregnant.

32 DAY ADVANCED TRAINING GUIDE

If you know the fundamentals of training but maybe you’re at a plateau or things are just getting stale for you I recommend trying out this guide. The 32 days will push you every session with a focus on muscle building and conditioning. Not recommended if you’re injured, ill, or pregnant.

How many workouts (or meals) per week are included?

PHYSIQUE TRANSFORMATION GUIDE

The workouts progress from 4 days/week to 6 days/week by the last leg of the training and each session takes around 1- 1 ½ hours to complete.

28 DAY BEGINNER'S TRAINING GUIDE

You’ll be training 4 days a week and each session should last about 60 minutes.

32 DAY ADVANCED TRAINING GUIDE

You’ll be training 7 days a week on an 8 week training cycle. Weight training sessions last about 90 minutes and conditioning sessions last 30.

How many weeks does it take to complete the guide?

PHYSIQUE TRANSFORMATION GUIDE

The guide is designed to gradually push your body over 12 weeks however once you’re finished, the last four weeks can be repeated even 2-3 times or until you feel your body has plateaued.

28 DAY BEGINNER'S TRAINING GUIDE

The guide takes 4 weeks to complete but if you’re thinking about moving on to the “32 DAY ADVANCED TRAINING GUIDE” I recommend going through the training twice if you’re new to the gym.

32 DAY ADVANCED TRAINING GUIDE

The guide takes 4 1/2 weeks to complete but can be done for two full cycles through before varying your split again.

Has this guide been designed by you?

PHYSIQUE TRANSFORMATION GUIDE

I created this as the ultimate guide that breaks down how I went from 120lbs to 175lbs of lean muscle in only three years. It covers some of the key principles and techniques I picked up along my way condensed into a tough 12 weeks of training.

28 DAY BEGINNER'S TRAINING GUIDE

I created this guide as a way to introduce the training I do to some of you who may be interested and just getting started. I designed the guide to highlight the importance of correctly training the basics when you’re learning how to lift.

32 DAY ADVANCED TRAINING GUIDE

I created this guide as a way to provide you with the kind of training intensity I use to develop my physique.

What’s included when I buy this guide?

PHYSIQUE TRANSFORMATION GUIDE

The guide includes exercise videos for every lift, methodology behind the training, my top training tips, access to the training on an easy to follow app, a free meal guide, and an available PDF of the training to download.

28 DAY BEGINNER'S TRAINING GUIDE

The guide includes access to the training on an easy to follow app along with exercise videos for each lift.

32 DAY ADVANCED TRAINING GUIDE

The guide includes access to the training on an easy to follow app along with exercise videos for each lift.

What equipment do I need for this guide?

Access to a gym is recommended to complete your training since this guide consists of free weight, machine, and calisthenic training.

Do I have to follow this guide exactly as it was created?

PHYSIQUE TRANSFORMATION GUIDE

In an ideal world you’d be able to complete every workout in full every week. But I understand life has its way of doing life. If you do miss a workout, that day can be considered the “off” day for the week you can pick up the session that you missed the day after. Once the next off day comes, if you’re feeling up to it, skip ahead a day and tackle the next session in order to get back on schedule. If duty calls and you have to cut a workout short, no worries, finish it out by adding it to the end of your next session. This always has worked for me. And if things go really south and you miss an extended period of time (3 or more sessions) start back up by doing day 1 of the last full week you completed. The key here is to not get discouraged, you’re still putting in that work!

28 DAY BEGINNER'S TRAINING GUIDE

Access to a gym is recommended to complete your training since this guide consists of free weight, machine, and calisthenic training.

32 DAY ADVANCED TRAINING GUIDE

Access to a gym is recommended to complete your training since this guide consists of free weight, machine, and calisthenic training.

What are the benefits of following this guide?

PHYSIQUE TRANSFORMATION GUIDE

Now chances are you’re not going to put on the 55lbs of lean muscle it took me three years to gain in only 12 weeks, and if you do see a doctor and call me. But if you follow this guide doing your best to keep your intensity high each session you will put on noticeable muscle. More importantly than helping you to develop an aesthetic physique, you’ll have gained experience doing key movements that build a solid foundation in your training and translate to improved functionality outside the gym.

28 DAY BEGINNER'S TRAINING GUIDE

More importantly than helping you to develop just an aesthetic physique, you’ll have gained experience doing key movements that build a solid foundation in your training and translate to improved functionality outside the gym.

32 DAY ADVANCED TRAINING GUIDE

Beyond helping you to develop your physique, sticking through this guide, tests both your will and discipline. Each workout is it’s own feat but to really see great results, that comes down to the things you do consistently outside of the gym; your eating habits, your sleep, your stretching and recovery. If you can make it through these 32 days giving it everything, I think you’ll find that you’ve gained more than just physical strength and muscle mass.

What makes this guide different? why should I choose this guide?

PHYSIQUE TRANSFORMATION GUIDE

If we’re being real, this is the guide is what I wish I would’ve had access to when I was just getting started in the gym. The training combines my experience as an athlete and as a bodybuilder. You’ll be training to build the foundation of your best physique while at the same time pushing yourself to become an athlete.

28 DAY BEGINNER'S TRAINING GUIDE

If we’re being real, this is the guide is what I wish I would’ve had access to when I was just getting started in the gym. The training combines my experience as an athlete and as a bodybuilder. You’ll be training to build the foundation of your best physique while at the same time pushing yourself to become an athlete.

32 DAY ADVANCED TRAINING GUIDE

The guide heavily uses dropsets and supersets within the training sessions to place more demand on the muscle group being trained than conventional training can. It won’t be easy but you’ll be able to train more effectively.