Downloads: Programs, eBooks, and Courses

My programs, courses, and books are always evolving and pushing me to learn more. I truly love working on longer-form projects and want to share quality, evidence-based information with as many people as possible. The three products below are some of my latest works, and I want to give them to you completely free of charge.

If you have any questions about a product or have ideas about future products you’d like to see, shoot me an email.

30-Day Metabolic Conditioning Program

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With 8 different types of circuits, this program should keep things interesting for the next 30 days. Every exercise inside has a video tutorial, and you’ll have a 180-exercise database to choose from should you want to mix things up or modify a workout for your ability level.

Nutrition Made Easy 3.0

mason woodruff nutrition made easy

You’ll find out how to determine your metabolic rate and calorie needs, learn about macronutrients, pick up a few recipes, and discover a strategy or two that may be the missing piece to your puzzle.

14-Day Course: Strength Training at Home for Beginners


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I designed this course to cover the basics of strength training from the comfort of your home. You’ll learn how to properly do the basic movement patterns like pushing, pulling, squatting, and hinging before ramping up the intensity towards the end of the course. If you’re not a beginner, each day has a progression and regression chart to modify a workout’s difficulty level.