Today
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Today
Tap the day card below to expand the workout or meal plan.
Weekly lifts
M/W/F at 6 AM. Tap any day to see the exercises, prescriptions, and form videos.
Active block
12-week progression
Undulating: 3×10 → 4×8 → 5×5 → deload. Repeat for 3 cycles.
Week —
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| Week | Scheme | Bench | Squat | Deadlift | Landmine | Row | Focus |
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Nutrition framework
Mediterranean leaning. ButcherBox proteins anchor the week.
The rules: Hit protein every meal. Carbs cluster around the 6 AM lift (pre + post). Fats from olive oil, avocado, nuts, and fish. Vegetables at lunch and dinner — no exceptions. Two coffees a day, water otherwise.
- Pre-lift (5:40 AM): Black coffee + 1 banana or 1 slice Ezekiel toast with honey. Quick carbs before the 6 AM session.
- Post-lift (7:15 AM): 4 whole eggs + 2 egg whites, oatmeal with berries and walnuts, second coffee. The big protein anchor of the day.
- Lunch: Mediterranean bowl — protein, lentils or chickpeas, big greens, olive oil, lemon, feta. Most variety here.
- Snack: Greek yogurt with honey and almonds OR string cheese + apple + raw almonds.
- Dinner: ButcherBox protein, roasted vegetables, olive oil, lentil/farro/quinoa side. Rotate 3–4 dinners per week.
- Hydration: 1 gallon water/day. Cut all sugary drinks. Wine is fine 1–2 nights — count it (5 oz red = 125 cal).
7-day meal plan
Repeats weekly. Sunday prep keeps it on rails.
~2,850 cal · 228p / 257c / 101f
Weekly shopping list
Assumes you already have your ButcherBox proteins for the week.
Sunday bulk prep · 90 min
Cook once, eat all week. This is the whole game.
~90 min hands-on
Log today
Weight, sleep, lift PRs, meal compliance. Builds your trend over the 12 weeks.