Day 1 · Phase 1
Flip the switch.
You don’t need to feel ready. You need to act. Today’s standard is simple: show up and leave something in the tank.
Train at 80%
Today’s standard
Active
“I am someone
who trains.”
Friday · Day 1
Legs · Unilateral
28 min
Momentum math
One workout away.
Three workouts from rhythm. Ten workouts from visible change. Keep the math small.
Up next
Pull + conditioning
Tomorrow · 30 min
Your campaign
The 90-day plan
Three deliberate phases. The volume evolves; the standard stays the same.
01
Days 1–30
Rebuild & tighten
Restore rhythm, rebuild base strength, and finish every session wanting a little more.
- 70–80% intensity
- Main lifts: 5 × 5–8
- 8–10 min conditioning
02
Days 31–60
Load & shape
Add load with control, build visible shape, and tighten your rest windows.
- 80–85% intensity
- Main lifts: 5 × 4–6
- 2 finishers each week
03
Days 61–90
Edge & definition
Increase density, sharpen conditioning, and make the morning standard automatic.
- 85–90% intensity
- Main lifts: 5 × 3–5
- 6–8 min hard conditioning
Repeat weekly
Training rhythm
Evidence, not judgment
Your progress
Measured weekly. Never used as a reason to punish today’s session.
Last 7 days
Completed
Sessions by day
Measure the signal.
Numbers inform the next week. They do not define it.