Chapter 101
Mindset & Foundations
Why most people fail and how to think long-term.
Let's get to work, Athlete 💪
Pick up where you left off, or start something new today.
📘 Fundamentals
The fundamentals, chapter by chapter
5 Chapters
Chapter 202
Training Principles
Volume, intensity, progressive overload explained.
Chapter 303
Nutrition Basics
Calories, macros and how energy balance works.
Chapter 404
Recovery & Sleep
The growth happens outside the gym.
Chapter 505
Tracking Progress
How to measure what actually matters.
🏋️ Programs
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LVL 1🏠
Home Workout
Bodyweight at home · no equipment.
Difficulty💀💀💀💀💀💀
LVL 2🤸
Street Workout
Calisthenics & bars · outdoor.
Difficulty💀💀💀💀💀💀
LVL 3🏋️
Gym — Upper / Lower
2 sessions / week.
Difficulty💀💀💀💀💀💀
LVL 4💪
Push / Pull / Legs
3 sessions / week.
Difficulty💀💀💀💀💀💀
LVL 5🔥
Upper / Lower ×2
4 sessions / week.
Difficulty💀💀💀💀💀💀
LVL MAX👑
PPL ×2
6 sessions / week · elite.
Difficulty💀💀💀💀💀💀
🍽️ My Nutrition Plans
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