Guide page 21
Exercise instructions
Illustrated steps, technique cues and a movement reference.
SELVORN Digital guide + workbook
A practical start. A repeatable routine.
The Skinny-Fat
Starter Plan
Stop guessing how to train and eat when you’re skinny fat.
THE SELVORN STARTER PLANPDF EDITION
Training. Food. A session workbook.
Guide cover · Tap to enlarge
- Follow an 8-week beginner dumbbell schedule
- Keep food practical with 6 recipes + example meal days
- Record your training with 24 fillable session logs
The complete starter bundle
Guide + fillable workbookBoth PDFs in one digital ZIP download
$7.99USD · one-time
Digital download · No physical shipping
Taxes included
55-page guideIllustrated, practical reading
8-week structureBeginner full-body training
Simple recipesMixed + vegetarian examples
Session logsFillable companion workbook
A simple rhythm to come back to
- 01Read the guideUnderstand the starting plan
- 02Follow the scheduleUse the training + food examples
- 03Log each sessionReview your week and adjust
A closer look
See the pages.
Know what you're getting.
Four real pages from the guide and workbook. Open each sample to read the instructions, portions and worked examples.
Guide page 35
A practical recipe
Portions, simple steps and estimated protein for the whole meal.
Workbook page 2
A completed workout log
A fictional example showing how to record weights, reps and both sides.
Guide page 48
Your next step
A decision page for making sense of your progress.
Inside the bundle
Less guesswork.
More structure.
A connected starting point for workouts, meals and weekly check-ins, with examples you can refer back to.
Beginner full-body training
An eight-week dumbbell schedule, exercise instructions and movement demonstration links.
Practical food examples
Six simple recipes, mixed-diet and vegetarian example days, estimated whole-meal protein and a shopping list with quantities.
A complete example week
A fictional beginner's recorded workouts, meals, shopping and check-in. An illustration of the process, not a customer result.
A workbook you can use
24 arranged session logs, weekly check-ins and completed recording examples in the companion fillable PDF.
A calmer weekly check-in
Guidance for reviewing progress and choosing one sensible next step when your scale, energy or workouts feel confusing.
Read, type or print
Read the PDFs on a phone, tablet or computer, or print the pages you need. Saving typed entries requires a PDF app that supports forms.
From Selvorn
A guide you can put to work.
Created by Selvorn and published through LearnMorrow, this guide brings the video’s training, food and tracking principles into a repeatable eight-week plan.
Pages 53–55 list the training, nutrition and movement references, including published research and guidance from ACSM, CDC and other organizations. The routine and worked examples are original educational templates; the sources do not endorse this program.
Start with the right expectations
Built for a beginning.
Progress takes practice.
For generally healthy adults aged 18+ who are new to lifting or returning after a break. Use dumbbells, a mat and a stable support at home or in a gym.
The eight weeks are a framework.
This is general education, not individualized medical or nutrition advice. It doesn't promise visible abs, a specific amount of fat loss or identical results for everyone.
If you need advice tailored to your health or circumstances, speak with a qualified professional.
What exactly is included?
A ZIP download containing the 55-page illustrated guide and the companion fillable PDF workbook. The guide covers the beginner routine, eight-week schedule, exercise instructions, demonstration links, six recipes, example meal days, shopping quantities and a fictional worked week. The workbook includes 24 arranged session logs and weekly check-ins.
Is it a physical book or a subscription?
This is a one-time digital purchase. No physical book or equipment is shipped, and there is no subscription attached to this product.
How do I access the files?
Download access is sent automatically after a completed purchase. Use an email address you can access at checkout, and check your inbox and spam folder for the download instructions. Download the ZIP, extract it, then open the guide and workbook. A read-me file walks you through getting started. Use a PDF reader with form support to save workbook entries. If you can't locate or open your files, contact support@learnmorrow.com with your order number.
Can I use the workbook on my phone?
You can read the guide and workbook on a phone, tablet or computer, or print the pages you need. To enter and save typed workbook responses, use a PDF app that supports fillable forms. Some browser PDF viewers do not save form entries reliably; check a saved test entry before recording a full session. On iPhone, open the ZIP in Files to extract it. On Android or a computer, use the file manager’s Extract option. Open the PDFs in a suitable reader; save and reopen one test workbook entry before logging a full session.
What equipment do I need?
The main routine uses dumbbells, a mat and a stable support. It can be followed at home or in a gym. Equipment is not included.
Who is the plan for?
Generally healthy adults aged 18 and over who are new to lifting or returning after a break. It provides general training and nutrition education, rather than advice tailored to an individual's health.
What if I need help or want to request a refund?
Contact support@learnmorrow.com with your order number, product and reason for the request. LearnMorrow reviews the order, access status and applicable purchase terms before confirming the next steps. If a file is incorrect, inaccessible or not as described, explain the problem. Your rights under applicable law are unchanged. Read the store's help and refund FAQ.
Structure you can come back to
Make your next step
a practical one.
55-page guide + fillable workbook · $7.99 USD