MARK ZGODA@markzgoda
8-WEEK PROGRAMS · INSTANT PDF

Buy my
programs.

Three 8-week plans, every session written out. Sets, reps, effort, rest, paces. Pay, and the download page opens straight away.

5 days / week8 weeksCommercial gymPrint or phone
Best value · save $28

All three programs

Lose Fat Gain Muscle, Strength and Marathon. 65 pages of training that actually runs in order: get lean, get strong, then go run 26.2.

  • Lose Fat, Gain Muscle — 24 pages
  • Strength — 25 pages
  • Marathon — 16 pages
  • All three PDFs on one download page
$89$117
One payment. Yours forever.
Buy the bundle$89 · STRIPE
Or pick one
Body recomposition

Lose Fat.
Gain Muscle.

Build muscle and drop body fat at the same time. Upper / Lower / Push / Pull / Legs.

  • 40 written sessions, two 4-week blocks
  • 10-minute fat-loss finishers, 3× a week
  • The 4 nutrition numbers that matter
  • Log columns on every session + tracker
24 pages · 60–70 min sessions
$39
Buy$39 · STRIPE
Squat · Bench · Deadlift · Press

Get
Strong.

Add real weight to all four big lifts. Percentages off your training max, not guesswork.

  • Two 4-week waves, deload, test week
  • Every main set as a % of your max
  • Full percentage chart + 1RM calculator
  • Step-by-step test-day protocol
25 pages · 60–75 min sessions
$39
Buy$39 · STRIPE
The final 8 weeks to race day

Run the
Marathon.

4 runs + 1 runner's lift a week. Long runs that finish at marathon pace, and a taper that works.

  • 32 runs written out, distance and pace
  • Weekly strength session built for runners
  • Pace chart from 3:00 to 5:00
  • Fueling plan + race-week checklist
16 pages · 4 runs + 1 lift
$39
Buy$39 · STRIPE
How it works
1. PayTap Buy. Stripe checkout opens — card, Apple Pay, Cash App, Klarna.
2. DownloadThe second payment goes through, your download page opens with the PDF. Bookmark it.
3. TrainSave the PDF to your phone. Read the How To Use page. Start Monday.
Questions
Who are these for?

People who already train and know the main lifts. Every program assumes you've been consistent for at least six months. If you're brand new, start with Lose Fat, Gain Muscle and take the first two weeks lighter than written.

What equipment do I need?

A normal commercial gym: barbell, rack, bench, dumbbells, cables, a leg press or leg machines, and a bike, rower or treadmill. The Marathon program needs running shoes and one gym day a week.

How do I get the file?

Right after you pay, you're sent to a download page with the PDF. Open it, save it to your phone, and bookmark the page — it's your permanent link. Stripe also emails you a receipt.

Refunds?

It's a digital file, so once it's downloaded it can't be returned. If something's broken or you bought the wrong one by mistake, DM @markzgoda with the email you paid with and I'll fix it the same day.

Mark Zgoda · 8-Week Programs@markzgoda
These programs are general fitness information, not medical advice. Check with a doctor before starting any new training or nutrition plan. Payments are processed by Stripe; I never see your card details.