Program · 4 weeks · gym or home
Form Reset
For people who sit a lot and have little time. 3 workouts of 45 minutes, protein without dieting and progress in numbers — the system I train with myself. The program is in Russian.
One-time payment, no subscription. The program stays yours.
Who it's for
- You work at a computer and your back is stiff by evening.
- You have 3 × 45 minutes a week — no more.
- You want to lose belly fat and get stronger without harsh diets.
- Beginner or coming back after a break — one program for men and women, only the weights differ.
What's inside
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Workouts A and B
Two versions: gym, or home with a pair of dumbbells. 5–6 exercises, about 45 minutes with warm-up.
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A 4-week plan
A technique week, a rhythm week, a progress week and a test at the end to compare with week one.
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Nutrition without dieting
Calories and protein in 10 minutes, the plate rule, a 7-day menu and 10 meals with 35–60 g of protein.
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Anti-sitting routine
5 moves, 3 minutes at your desk — three times a day.
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Sleep and recovery
A short checklist of what affects results besides training.
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The glebflow.fit app
Free: log your sets, the rest timer starts itself, and the app tells you when to add weight.
How the 4 weeks work
- Week 1
Technique
2 sets each, with reps in reserve. Learn the moves and find starting weights.
- Week 2
Rhythm
3 sets each. The goal is not to miss a single workout.
- Week 3
Progress
Add weight wherever you hit the top of the rep range.
- Week 4
Test
Compare working weights, waist and photos with week one.
Program pages
About me
I'm Gleb, 38. Sixteen years at a computer — first industrial automation, then backend development. I train with an evidence-based approach and built my own training app. The program is exactly what I do myself: no extremes, clear numbers.
Instagram @glebflow.fitQuestions
How do I get the program?
Right after payment — an 11-page PDF in Russian. Payment goes through Prodamus.
Is it a subscription?
No. You pay once and keep the program. The glebflow.fit app is free.
No gym — will it work?
Yes. There is a home version: a pair of adjustable dumbbells, a mat and a sturdy chair.
I've never trained. Can I do it?
Yes. Week one is technique and light weights only. The load grows gradually by clear rules.
Is it for women too?
Yes, one program for men and women. Only the working weights differ.
What if my back hurts or I have injuries?
Show the program to a doctor before you start. It is not a rehab program, and pain during an exercise is a signal to stop.
Start on Monday
4 weeks, 12 workouts, clear numbers at the end.
990 ₽
Buy for 990 ₽One-time payment, no subscription. The program stays yours.
These materials are for information only and do not replace advice from a doctor or coach.