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Sandy.Lifts · Free Forever

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Most people spend years in the gym without a real plan — spinning wheels, following random advice, getting nowhere.

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180Day Roadmap|
3Levels Covered|
100%Personalized
🗺️Week-by-week 180-day roadmap
🔥Myth busters backed by science
🎯Personal calorie & protein targets
🛠️Toolkit matched to your goal

4 questions · Under 60 seconds · No account needed

💪

Men · Beginner

Fat Loss Plan

WEEK 1
Goblet Squat
3×12
Bench Press
3×10
Barbell Row
3×12
Deadlift
3×8

Daily Target

2,340 kcal

Protein

140g / day

Women · Beginner

Fat Loss Plan

WEEK 1
Hip Thrust
3×15
Goblet Squat
3×12
Lat Pulldown
3×12
Romanian DL
3×12

Daily Target

1,890 kcal

Protein

112g / day

🗺️

Your 180-Day Journey

Month 1–2Foundation
Month 3–4Strength
Month 5–6Optimized

✦ SCIENCE-BACKED

Reddit + Research verified

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