Digital plan · Instant download
21 days. Four bricks.
Your first win.
You already know what to do. What you do not have is a plan small enough to actually follow for three weeks straight. That is all this is: four non-negotiables, a three week shape, and a tracker that makes it impossible to lie to yourself.
$12
$19
Instant download · 14 pages · yours forever
After payment, send a screenshot of your receipt to @Karimkhaled80s on Instagram and I'll send the PDF straight back.
21 boxes. One for each day. The whole plan is built to fill them.
Why you're here again
You have never had a knowledge problem.
You have done the 5am starts, the meal prep Sunday, the app that shouted at you about calories. It worked, for nine days. Then a late night, a work trip, a bad week, and the whole thing quietly disappeared.
That is not a discipline flaw. It is a design flaw. The plan you were following needed your best week to survive, so it died in your average one.
I did the same thing for years. I lost 25 kilos, then I lost the result, because nobody taught me what to do after. So this plan is deliberately small. Four things. Three weeks. Every one of them survivable on a bad day.
The four non-negotiables
Four bricks. Nothing else.
Everything else is optional until these four are automatic. That is the entire philosophy of the plan, and it is why it works when the elaborate ones do not.
Brick 01
Protein at every meal
Not a macro spreadsheet, a habit. A palm of protein on the plate every time you eat, so hunger stops running your day and the muscle you have gets protected.
Brick 02
Steps, every single day
The quiet engine. A daily step target you can actually hit on your worst day, not your best one, because the floor matters more than the ceiling.
Brick 03
Three resistance sessions a week
Full body, simple lifts, written out with sets and reps. Home or gym, dumbbells or machines, the plan gives you both versions.
Brick 04
Sleep and water, tracked
The two things everybody skips and everybody feels. A target for each, a box to tick, and no more wondering why week two felt so heavy.
The three week shape
Same bricks. Rising demand.
Week 1
Lay the bricks
You do not chase a deficit, you build the habits that make one possible. Food gets structured, steps get counted, the three sessions go in the diary.
Week 2
Hold the line
This is where motivation runs out and most people quit. The plan tells you exactly what to do on the days you do not want to, and what to ignore.
Week 3
Prove it
Same four bricks, slightly more work. By day 21 you are not guessing whether you can be consistent, you have three weeks of evidence in your own handwriting.
The tracker
21 boxes, and nowhere to hide.
Print it, or keep it on your phone. Four ticks a day, one row per day, 21 rows. No scores, no streak shaming, no app telling you that you failed. Just a page that shows you the truth at a glance, which turns out to be the only accountability most people were ever missing.
- Printable A4
- Phone friendly
- Four ticks a day
Day 21
Eighteen out of twenty one is not failure, it is 86 percent, and it is more consistency than most people manage in a year. The plan tells you what to do with the three you missed.
This is for you if
- You have started over more times than you want to admit.
- You do not need a new body in 21 days, you need proof that you can stick to something.
- You want one page to follow, not seventeen tabs of contradictory advice.
- You train at home, in a hotel gym, or in a full commercial gym, all three are covered.
This is not for you if
- You want a 21 day miracle. This is a habit builder, not a crash diet.
- You are already consistent for months at a time and need advanced programming, take a look at 1:1 coaching instead.
- You want someone to check in on you daily. That is what 21 BRICKS LIVE is for.
- You're under 18, this programme is for adults. Ask a parent or guardian to contact me and I'll point you the right way.
The 7 day promise
Read it, try it, and if it is not for you, tell me.
Message me within 7 days of buying and I refund you in full, no questions asked, no form to fill in, no explanation needed. Twelve dollars should never be the reason someone does not start.
Questions
Before you buy.
What exactly do I get?
A 14 page PDF: the four non-negotiables explained, the three week shape, the training sessions written out with sets and reps, a home and a gym version, a simple food framework, and the printable 21 day tracker.
How is it delivered?
PayPal confirms your payment straight away. The PDF is sent manually after you DM a screenshot of your receipt to @Karimkhaled80s on Instagram.
How do I get the PDF after paying?
Pay through PayPal, then DM a screenshot of your receipt to @Karimkhaled80s on Instagram. I send the PDF back personally, usually within a few hours. If you have not heard back within 24 hours, message me again and I will sort it.
Do I need a gym?
No. Every session has a dumbbell or bodyweight alternative, so a hotel room works.
Is there a meal plan?
There is a framework, not a menu. You get portion guidance and a plate structure you can apply to the food you already eat, wherever you live.
I have an injury or a medical condition.
Clear it with your doctor first. This is general fitness information, not medical advice. If you need something built around a condition, that is a 1:1 coaching conversation.
What if it is not for me?
Message me within 7 days of buying and I refund you in full, no questions asked.
Don't do it alone
The plan works. Company makes it stick.
If you already know that the missing piece is somebody expecting to hear from you, take the same 21 days with a group and daily check-ins from me. 21 BRICKS LIVE is $49, and this plan is included free.
After you buy
How you get the plan
- Pay through PayPal, takes about a minute.
- DM your receipt to @Karimkhaled80s on Instagram.
- I send the PDF back personally, usually within a few hours.
Not automated yet, you are buying from a person, not a machine. If you have not heard back within 24 hours, message me again and I will sort it.
Twelve dollars. Twenty one days.
Fill the boxes and you will have something no programme can sell you: proof that you finish what you start.
After payment, send a screenshot of your receipt to @Karimkhaled80s on Instagram and I'll send the PDF straight back.
Karim Khaled · REPs UAE Registered · Focus Awards Level 3 Diploma in Personal Training
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