Free PDF • No Credit Card

Your 7-Day Comeback Starts Today

A no-excuses roadmap back to strong, lean, and confident — built by a Westlake Village personal trainer who's helped hundreds of Conejo Valley adults restart after babies, injuries, desk jobs, and long breaks.

7 follow-along workouts (20–30 min each)
Nutrition framework — no crash dieting, no apps
Printable daily checklist for your fridge
No gym or equipment needed for Days 1, 2 & 4

FYTS 7-Day Comeback Starter Plan PDF cover

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★★★★★

"I hadn't worked out in 3 years. CJ's plan was the first thing that didn't feel overwhelming. One week in I felt stronger — eight weeks later I was down 14 pounds and actually enjoying my life again."

— Laura M., Thousand Oaks

What's Inside the PDF

15 pages of no-fluff, field-tested training and nutrition from a full-time coach — not a generic internet plan.

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7 Daily Workouts

Full-body strength, upper, lower, cardio, and active recovery — with exact sets, reps, form cues, and scaling options. Under 30 minutes each.

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The FYTS Nutrition Framework

Four simple habits that outperform any fad diet. No counting, no apps, no shakes. Just real food and the "FYTS Plate" visual.

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Printable 7-Day Checklist

One page you tape to your fridge. Check a box every night. The single most powerful accountability tool we give new clients.

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Simple Meal Prep Formula

Pick 1 protein + 1 carb + 1 veggie. Batch cook once. Done. Includes a cheat-sheet table for beginners.

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CJ's Pro Tips

Every workout page has a personal coaching note — the exact stuff I tell my in-person clients during their first week.

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Your Next Steps

Three clear paths forward once you've finished the week — from free strategy calls to full coaching.

About CJ Critney

I'm a certified personal trainer based in Westlake Village, California. Over the last decade I've coached hundreds of clients in the Conejo Valley — from postpartum moms to men over 40, first-time lifters to former college athletes getting back in shape.

This PDF is the exact starter framework I give new clients on Day 1. It works because it's simple, honest, and sustainable. No gimmicks.

Common Questions

Is this really free?

Yes, 100% free. No credit card, no trial, no catch. I write one quick welcome email and then you can unsubscribe with one click if you want.

I haven't worked out in years — is this safe for me?

The plan scales from total beginner up to intermediate. Every exercise has a "regression" option and CJ's pro-tip notes explain when to back off. That said, always check with your doctor before starting a new exercise program — it's in the disclaimer on the last page.

Do I need a gym?

No. Days 1, 2, and 4 are 100% bodyweight. Days 3 and 5 suggest dumbbells or a resistance band, but both are optional — you can do the same moves bodyweight.

What happens after I sign up?

You'll see the download link immediately on the next page. I'll also send you a short welcome email with a couple of bonus tips.

Can I use this if I don't live in Westlake Village?

Absolutely. The plan works anywhere. If you're local to the Conejo Valley, we also offer in-person and online coaching — but the PDF stands on its own.