The 53 pages handbook, I think it is one of the most compact fitness handbook i ever found. It is actually a basic program for developing U.S Army physical fitness. In this book they include a few program that cover a few improvisation on physical weakness, its including basic fitness, muscle mass gaining and also for maintaining. The first thing that pull my attention to follow this program is, there are only 4 week to complete each program. For example, if you wanted to increase your strength and muscle mass just follow the program that write down on the table. You can download the file HERE.