Train Eat Live better
Show up. Get stronger.
A simple plan. Three days a week.
Two full-body gym workouts with clear sets and reps.
Printable logs. No noise. Just progress.
Discipline builds
a brighter tomorrow.
The plan
Your week, made simple.
Two full-body workouts, A and B, alternate across three days. Each takes about 45–55 minutes. Lifting sets stop 2–3 reps short of failure.
Same plan.
Next week flips: B / A / B.
-
Mon A
- Goblet squat 3 × 8–12
- Dumbbell bench press 3 × 8–12
- One-arm dumbbell row 3 × 10–12 per side
- Dumbbell Romanian deadlift 3 × 8–12
- Dead bug 2 × 6–8 per side
- Farmer carry 2 × 30–40 m
-
Wed B
- Leg press 3 × 10–15
- Lat pulldown 3 × 8–12
- Low-incline dumbbell bench press 3 × 8–12
- Dumbbell split squat 2 × 8–10 per side
- Seated leg curl 2 × 10–15
- Side plank 2 × 20–30 s per side
-
Fri A
- Goblet squat 3 × 8–12
- Dumbbell bench press 3 × 8–12
- One-arm dumbbell row 3 × 10–12 per side
- Dumbbell Romanian deadlift 3 × 8–12
- Dead bug 2 × 6–8 per side
- Farmer carry 2 × 30–40 m
Get the free workout plan
Three days a week.
Warm-up, logs and swaps inside.
The cookbook
Lift, then eat.
100 high-protein recipes.
Twenty-five each for breakfast, lunch, snacks and dinner.
Real food. No extremes. Just good eating.
Explore the cookbook
Not on sale yet. There is no checkout and no preorder.
- Breakfast
- Cinnamon French toast with Greek yogurt, jam and berries
- Lunch
- Chili-lime chicken burrito bowls
- Snacks
- Lemon-dill tuna crunch on rye crispbread
- Dinner
- Lemon-rosemary sheet-pan chicken thighs with potatoes and green beans
Food fuels progress.
