Own your session.
Open today's workout and follow a clear order. Your sets, reps, rest and effort are right there. On a busy day, use the shorter-session option and keep your routine moving.
THE PPL + UPPER / LOWER TRAINING SYSTEM
BUILT
FOR MORE.
An 80-year-old's blueprint
for building serious muscle.
Build strength, muscular endurance and serious muscle with a structured plan you can follow. Your English training PDF includes five workouts per cycle, an eight-week starting route and Gramps' illustrated exercise guide.
English PDF · 5 workouts per cycle · One-time purchase
HEAVY GRAMPS RETIREMENT CAN WAIT.
05Workouts per cycle
03Levels. One for you.
08Week starting route
PDFYour plan, on your phone
YOUR PLAN, IN YOUR GYM BAG.
Open it.
Find your lift.
Get to work.
Keep the guidance close while you train. Readable portrait pages and direct links take you from your workout to Gramps' demonstration and back to the exercise.
- Open your workout.Jump to the exercise you need.
- Check the prescription.Sets, reps, rest and how many clean reps to leave.
- See the movement.Read the execution and swap notes, then return to your exercise.
See exactly what you are getting. Explore real Foundation excerpts below: your training hub, an exercise card and Gramps' illustrated movement guide. Demonstrations are still images.
THE GRAMPS BLUEPRINT
Serious muscle.
Earned one session at a time.
In the Heavy Gramps story, years of consistent PPL training built the size and muscular maturity he carries at 80. Push, pull and legs give the work a structure; progression gives it a direction.
Built for More brings that philosophy to your gym: PPL + Upper / Lower, clear exercise cards and a progression route matched to your level.
Find the plan for my level ↗WALK IN KNOWING WHAT TO DO.
Give every session
a clear purpose.
Choosing exercises, judging effort, finding a substitute, deciding when to add weight: those decisions shape your session. Built for More puts the guidance in your hands, in the order you need it.
Find your working weight.
Use the first-load example, warm-up guidance and easy practice sets to prepare. You choose your weights with a method you can understand and use again.
Keep your workout moving.
Your machine is taken. Your gym has a different setup. Open the illustrated guide, check the alternatives and choose a suitable swap with the differences explained.
Know when to push.
Know when to add reps, trial more weight or hold steady. Clear progression and recovery rules help you make a deliberate decision about your next session.
YOUR TRAINING WEEK. ALREADY MAPPED OUT.
Push. Pull. Legs.
Upper. Lower.
A place for every session and time to recover between them. Follow five workouts across your week, with sets and effort matched to your chosen level.
- MONPush
Chest, shoulders
& triceps - TUEPull
Back & biceps
- WEDLegs
Lower body
- THURest
Recover
- FRIUpper
Upper body
- SATLower
Lower body
- SUNRest
Recover
Make the schedule work for you. Each plan includes an eight-day rotation for extra recovery. Move through the phases when your technique and recovery are ready.
FROM THE PEOPLE USING THE PLAN
Their training.
Their words.
Experiences with Built for More, in the words of the people who used it.
LAYOUT PREVIEW ONLY · No testimonials have been published. The cards below are placeholders.
Shared with permission. Edited for clarity while preserving each person’s account.
ONE PLAN. YOUR STARTING POINT.
Choose your next step.
Choose the workload you can train consistently and recover from. Every level gives you a complete plan.
Buy your level once. Start there. Earn what comes next.
7-day money-back guaranteeRequest a refund within 7 days of purchase.
Lifetime PDF accessBuy your level once. Download it and keep it.
Support you can reachEmail support or contact @heavygramps.
01 / BEGINNER
FOUNDATION
BEST FOR Beginners and anyone returning to build a consistent gym routine.
$19 USD / once
- Ease into your working-set workload
- Learn how hard to push each set
- Choose your first weight with guidance
- See the movement and suitable swaps
One-time purchase · Stripe checkout
02 / INTERMEDIATE
BUILD
BEST FOR Regular lifters who perform the exercises confidently and recover well from consistent training.
$24 USD / once
- A step up in working-set demand
- Know when to add reps or weight
- Keep a plan for busy or tired days
- See the movement and suitable swaps
One-time purchase · Stripe checkout
03 / ADVANCED
ADVANCE
BEST FOR Experienced lifters already comfortable managing and recovering from demanding training.
$29 USD / once
- The most demanding workload in the range
- Adjust your phase with clear recovery rules
- Use defined swaps to trial a priority
- See the movement and suitable swaps
One-time purchase · Stripe checkout
One purchase includes the full guide for your chosen level: workouts, warm-ups, mobility, rest, effort explained simply, exercise alternatives and load progression. The three levels are sold separately. English PDFs; digital pages may scroll vertically.
Still choosing a level?
Foundation: choose this if establishing a consistent gym routine or learning to estimate clean repetitions left. Five weekly visits still require time and recovery.
Build: choose this if you already train consistently, perform the movements reliably and recover from regular training.
Advance: choose this only when you can already manage and recover from a higher workload. It is a general program, not individual competition preparation.
When uncertain, start with the lower demand. Experience is about your ability to train and recover, not your age or how much weight you lift.
BUY WITH A CLEAR PICTURE.
Your questions.
Answered.
What exactly am I buying?
A complete English-language training PDF for the level you choose. You get five PPL + Upper / Lower workouts, an eight-week starting route, Gramps' illustrated exercise guide, warm-ups, swaps and progression rules. Each level is a separate one-time purchase.
Have the training plans been professionally reviewed?
Yes. All three plans were reviewed by experienced professional bodybuilders and coaches who train athletes, and were approved without reservations. This is a general training program; your exercise choices, loads and recovery still need to suit you.
How can I contact support?
For questions about your purchase or accessing your training PDF, email support@heavygramps.com or contact @heavygramps on Instagram.
Is this an app or personal coaching?
This product is a self-guided PDF. It does not include an app, automatic weight calculations, workout logging, meal plans or individual coaching. You choose and calculate your loads using the included guidance.
Can I use it on my phone?
Yes. Download it and open it in a PDF reader that supports internal links. Use portrait orientation and fit to width. Some embedded previews may ignore navigation buttons; open the downloaded file in a PDF reader instead.
What equipment do I need?
A gym with common resistance machines, cables and free weights. Every exercise includes alternatives, but the program is not designed as an equipment-free home plan. New equipment requires its own load selection.
What if I miss a day or need a shorter workout?
Continue with the next workout rather than doubling up. Each plan includes a shorter-session dose, recovery guidance and an alternative eight-day rotation.
Do I have to buy the next level after eight weeks?
No. Eight weeks is the starting route, not an expiry date or an automatic upgrade. Follow the review guidance and advance only when your training and recovery justify the change.
What is Built for More designed to help me build?
Strength, muscular endurance and muscle size. The plans organize your training with working sets, repetition ranges, effort targets and clear rules for progressing. Gramps brings the training philosophy to life in the illustrated exercise guide.
How do checkout and delivery work?
Each level is a separate one-time purchase through Stripe. After payment confirmation, access your chosen PDF on the download page and through the link sent to your checkout email. Each purchase includes only the selected level. Save your PDF to your device for easy access. Need help with access? Contact support@heavygramps.com.
How does the 7-day guarantee work?
If your purchased plan is not right for you, request a full refund within 7 days of purchase. Email support@heavygramps.com with your order reference, or contact @heavygramps for help. This is a money-back guarantee on your purchase.
What does lifetime access include?
Lifetime access to the training PDF you purchased, with no subscription required. Download the file, keep your own copy and return to it whenever you train. This purchase covers your chosen level; coaching and individualized nutrition are separate services.
THE NEXT VERSION OF YOU STARTS WITH THE WORK.