Peachess PDF guides

Download the free plan.
Get the cookbook.

  • Free · $0

    12-week workout plan

    54-page PDF for 2 or 3 gym days a week, with printable logs. No email, no signup.

    Download the free PDF

  • $19.99 USD · one-time

    Peachess Cookbook, 100 recipes

    223-page PDF. Applicable taxes and local currency shown at checkout.

    Buy on Gumroad
Peach, the Peachess mascot in her tiara, sitting in front of the Peachess Cookbook. Its cream cover reads 100 Everyday Recipes above a photo of French toast with berries. Beside it: a chicken rice bowl, lemon and parsley on a salmon cloth.

2 or 3 strength days a week

What the free plan looks like

This is Day 1 of Week 1, taken from the PDF. Each week lists your exercises, sets, reps and rest.

  • Squats, hip thrusts
    and hinges weekly
  • 2-day or 3-day
    gym schedule
  • Sets, reps and rest
    for every exercise
Peach pointing toward the Day 1 preview
Week 1 · 3-day schedule Workout A About 35–45 min · Gym 1Goblet Squat2×10-122Incline Push-Up2×8-123Lat Pulldown2×10-124Dead Bug2×6 each side Get all 12 weeks

Free · no signup · 54-page PDF

Your free 12-week plan

A 54-page PDF: 12 weekly pages for two or three strength days, cardio targets, 14 exercise guides with swaps, a 12-week tracker and printable workout logs. The cards below preview Week 1.

$0

  • Download, save and print the full PDF
  • Gym equipment needed · exercise swaps included
  • No account, no email, no card

Week 1 example: three strength days on Monday, Wednesday and Friday. For two days, use Monday and Thursday instead. Both schedules have the same weekly sets. Read the PDF’s warm-up and safety guidance before starting.

  1. MonStrength
  2. TueBrisk walk · 15 min
  3. WedStrength
  4. ThuBrisk walk · 15 min
  5. FriStrength
  6. SatRecovery
  7. SunRecovery
Download the free PDF

Day 1

Workout A

About 35–45 min · 4 exercises

  1. Goblet Squat2 × 10-12
    Rest 2 min · 3-4 reps in reserve
  2. Incline Push-Up2 × 8-12
    Rest 90 s · 3-4 reps in reserve
  3. Lat Pulldown2 × 10-12
    Rest 90 s · 3-4 reps in reserve
  4. Dead Bug2 × 6 each side
    Rest 45-60 s · Controlled movement

Day 2

Workout B

About 35–45 min · 4 exercises

  1. Dumbbell Romanian Deadlift2 × 10-12
    Rest 2 min · 3-4 reps in reserve
  2. Seated Cable Row2 × 10-12
    Rest 90 s · 3-4 reps in reserve
  3. Seated Hip Abduction2 × 12-15
    Rest 60 s · 3-4 reps in reserve
  4. Side Plank2 × 15-20 s each side
    Rest 45-60 s · Controlled movement

Day 3

Workout C

About 35–45 min · 3 exercises

  1. Hip Thrust2 × 10-12
    Rest 2 min · 3-4 reps in reserve
  2. Dumbbell Step-Up2 × 8-10 each leg
    Rest 90 s · 3-4 reps in reserve
  3. Seated Dumbbell Shoulder Press2 × 10-12
    Rest 90 s · 3-4 reps in reserve

All 12 weeks, in one downloadWeekly sets, reps and effort targets, lighter weeks 4 and 8, cardio progression, 14 exercise guides, a 12-week tracker and workout logs with week and date fields.

An editorial, untested plan for general education—not individual programming, medical advice or trainer-approved guidance. It needs gym equipment, not just bodyweight. Results vary; the PDF is fixed-layout and may need zooming on a phone.

Pages from the free PDF

Rendered from the actual file you download. Select a page to open it larger.

  • Week 1 page of the free plan: a table of 11 exercises with sets, reps, reps in reserve, rest and 2-day/3-day columns, plus this week's cardio

    Page 10

    Week 1

    Every exercise with sets, reps, effort and rest, for both schedules

  • 12-week tracker page: one row per week with tick boxes for lift days and cardio sessions, brisk minutes and a best-lift note

    Page 36

    12-week tracker

    Tick boxes for lift days and cardio, with weekly walking minutes

  • Workout A log page: two blank tables labelled earlier week and later week, with columns for three sets and RIR

    Page 37

    Workout log

    Two tables per page, with week and date fields for each

Pages 8 and 9 of the cookbook: the Cinnamon French Toast recipe opener with its photo, then ingredients and method The actual cookbook cover: peachess, 100 Everyday Recipes. Simple meals. More variety. A photo of French toast with berries fills the lower half.

The Peachess Cookbook

The Peachess Cookbook: 100 recipes in a 223-page PDF

25 breakfasts, 25 lunches, 25 snacks and 25 dinners. Every recipe lists US and metric amounts, numbered steps, estimated calories and protein per serving, allergens and storage.

Recipes
100
Pages
223 PDF
Price
$19.99 USD, one-time

PDF download · checkout on Gumroad

Get the 223-page PDF through Gumroad after purchase. This is a digital download, not a printed book or an app subscription. Gumroad handles payment and delivery; applicable taxes and local currency are shown at checkout. The recipes are original and not kitchen-tested, and the food photos are AI-generated illustrations.

Buy on Gumroad

Real pages from the cookbook

Rendered from the finished PDF: the contents and the first recipe, page by page. Select a page to open it larger.

  • Cookbook contents page listing the breakfast recipes with page numbers

    Page 3

    Contents

    First of four contents pages: all 25 breakfasts by page

  • Recipe opener for Cinnamon French Toast with Greek Yogurt, Jam and Berries: photo, serves 2, 22 minutes total, about 463 kcal and 42 g protein per serving

    Page 8

    Recipe B01 opener

    Photo, serves, times, estimated calories and protein

  • Ingredients with US and metric amounts and five numbered method steps for recipe B01

    Page 9

    Ingredients and method

    US measures with grams, numbered steps, equipment

  • Good to know page for recipe B01: estimated nutrition, allergens egg, milk and wheat, storage and reheating

    Page 10

    Good to know

    Nutrition, allergens, storage and reheating

Peach jumping with both fists raised

Peachess for iPhone

The app is in development.

Peachess is being built as an iPhone training app that logs your sets and suggests your next target. It isn't on the App Store yet, so there's no download link. The free PDF plan works without the app.