Build Strength. Forge Discipline. Transform Your Body.

You don’t just wake up one day with the physique, mindset, and power of a man in control of his life. You build it—rep by rep, meal by meal, day by day. The MANual Part 3: Rebuild is your step-by-step guide to putting on lean muscle, maximising your strength, and turning disciplined effort into undeniable results.

This book isn’t about gimmicks, quick fixes, or empty promises. It’s about proven principles—the hard truths of muscle building, testosterone optimisation, and mental resilience that separate the serious from the excuse-makers.

Inside, you’ll discover:
✔ How to structure your training for maximum muscle growth—from beginner to advanced routines
✔ The science of calories, macros, and muscle gain—no more guessing, just results
✔ A complete 12-week home gym strength plan—no need for fancy equipment
✔ The power of progressive overload and time under tension—key techniques for unstoppable gains
✔ Why mindset is everything—develop the discipline to stay consistent, no matter what
✔ How to eat for strength, size, and hormonal balance—without overcomplicating your diet

This book was written by someone who has lived it—who’s fought through the fatigue, self-doubt, and hormonal imbalances and came out the other side stronger. If you’re ready to stop making excuses and start making progress, this is your blueprint.

Your body. Your strength. Your responsibility. It’s time to rebuild.