THE FOUNDATION
THE MEN’S TRAINING EDITION
Your strength.
Three days.
One clear plan.
A full-body routine, three times a week. Choose the gym or bodyweight edition by Michael Karam, then show up with a clear plan.
Choose your program3 days per week · English / Hebrew / Arabic · PDF guide
THREE DAYS. FULL BODY.Build your strength.
OXYGYM.PT
YOUR WEEK, SIMPLIFIED
One routine.
Three sessions.
Choose a complete three-day program with a clear structure. The full workout instructions are included in your purchased PDF.
01
Gym or bodyweight
Choose weights and machines, or bodyweight training with a pull-up bar and stable dip bars.
02
Three full-body sessions
Your paid PDF includes the exercises, sets and repetitions for each session.
03
In your language
Choose English, Hebrew or Arabic. Your choice changes this website and the language of the PDF you order.
YOUR TRAINING. THREE DAYS A WEEK.
Read on your phone or print your guide.
MEET THE CREATOR
Michael Karam.
Personal trainer. Fitness educator. Creator of OXYGYM.PT.
Built on years of coaching. Made for your next session.
Michael holds a Bachelor’s degree in Physical Education from Wingate College and has personally trained more than 200 clients. His background includes cardiac rehabilitation and more than 30 international certifications across fitness and related disciplines.
As the creator and host of Traincast, he brings training conversations to a wider audience. These programs bring that same focus on clear, practical fitness education into compact guides.
Bachelor’s in Physical Education200+ clients personally trainedTraincast creator & host
YOUR NEXT CHAPTER
Make room
for stronger.
Choose your program and language, then enter the email where you want Michael to send your PDF after confirming payment.
MEN’S TRAINING PROGRAMS
Your plan. Your language.
One program · 3 days per week · One language · Digital PDF
For personal use only. Publication, copying, sharing or resale requires written permission from Michael Karam.
BEFORE YOU START
A few useful answers.
Who are the programs for?
Adult men who want a structured three-day training guide. These are general programs, not individually prescribed coaching.
Which program should I choose?
Choose Gym for weights and machines, or Bodyweight if you have a pull-up bar and stable dip bars. Repeat your chosen routine three times a week. Each purchase includes one program in one language.
How do the language choices work?
English, Hebrew and Arabic are available for both programs. Changing the language translates the website and selects the same language for your PDF. Check the order summary before paying.
Can I pay with a card without a PayPal account?
When PayPal offers guest checkout, select “Pay with Debit or Credit Card” on its payment page. This option depends on PayPal’s eligibility checks and may not appear for every buyer.
How will I receive my program?
Michael checks the payment and emails your selected program in your chosen language to the delivery email you provide. This is manual delivery, not an instant download.
How do I schedule the three days?
Your purchased PDF explains how to arrange your three weekly sessions and recovery days.
Does this guarantee a particular body shape?
No. Results vary with consistency, nutrition, recovery and individual factors. The programs guide training and do not promise a specific shape or rate of fat loss.