7 days
7-Day Shred
Seven days of kickstart to move the scale and prove to yourself you can do it.
- Six days of short intense training, one day off
- Cardio and abs in every session
- High-protein deficit meal plan
Protocols
Pick your goal. We build the rest.
Each protocol adapts split, sets, cardio and meals to your body and your schedule.
30 days
30-Day Fat Loss
Four weeks until your clothes start to loosen: strength, cardio and food in the right measure.
- Weekly progression of loads and cardio
- Calorie deficit calculated for you
- Abs 3 times a week
60 days
Get Big in 60 Days
Eight weeks to fill out the shirt: the right volume, load progression and real food.
- Split chosen for your available days
- Clean calorie surplus
- Scheduled deload week
90 days
Get in Shape in 90 Days
The complete program: three 30-day phases to transform your body without failing.
- Phase 1 adaptation, phase 2 build, phase 3 definition
- Meal plan that changes each phase
- AI coaching prompt included
90 days
Mounjaro Project: Lose Fat, Keep Muscle
For people on Mounjaro, Ozempic, Wegovy or similar who want to lose fat without losing strength or lean mass.
- Heavy strength 3 times a week to protect muscle
- High protein target and small meals
- Light cardio to avoid extra fatigue
Mounjaro, Ozempic and Wegovy are trademarks of their manufacturers. This protocol is a training and meal plan for people already on prescribed medication; we do not sell or advise on drugs.
30 days
Cardio Only: Conditioning and Burn
Walking, running, bike or jump rope. A progressive plan with no lifting.
- Alternating interval and steady sessions
- Time and intensity progression every week
- Short core work at the end of each day
30 days
Home Workout, No Equipment
Full body with nothing but your body weight, a chair and the floor.
- Zero equipment, zero excuses
- Progression by reps and harder variations
- 20 to 40 minute sessions
30 days
Flat Abs in 30 Days
Strong core every day, full-body training and a deficit to make it show.
- Daily stomach vacuum as a core-control practice
- Abs circuit in up to 4 workouts a week, with progression
- Full body to burn more calories
- Meal plan to cut belly fat
30 days
Beginner: Your First 4 Weeks in the Gym
Learn the movements, gain confidence and build the habit without getting hurt.
- Only safe, easy-to-learn exercises
- Technique video for every exercise
- Full body 3 times a week
60 days
Fit After 40
Strength, mobility and an active metabolism with joint-friendly progression.
- Low impact and longer warm-up
- Strength to preserve lean mass and bone
- High protein and hydration
60 days
Peach Project: Glutes in 60 Days
Glutes and legs as priority number one. Upper body only to keep the balance.
- Lower body 2 to 3 times a week
- Hip thrust, squat and lunge as the base
- Week-by-week load progression
90 days
Arnold-Style Training
The golden-era classic: chest with back, shoulders with arms, legs. Six days, high volume, supersets.
- Every muscle twice a week
- Chest and back supersets like the original
- Abs 4 times a week
Inspired by the training split Arnold Schwarzenegger made public, with no affiliation, sponsorship or endorsement. Improved and built specifically for you.
90 days
Ronnie-Style Training
Heavy, basic and no nonsense: barbells, big loads and week-after-week progression.
- Heavy compounds for 6 to 10 reps
- Legs twice a week
- Long rests to lift more
Inspired by the training style Ronnie Coleman made public, with no affiliation, sponsorship or endorsement. Improved and built specifically for you.
90 days
The Rock-Style Training
Cardio in the morning, iron in the afternoon, six days a week. High volume and zero excuses.
- Morning cardio, 30 to 50 min, separate from the lifting
- Sets of 12 to 15 with short rests
- Big meals with high protein
Inspired by the routine Dwayne Johnson made public, with no affiliation, sponsorship or endorsement. Improved and built specifically for you.
12 months
Unrecognizable in 12 Months
A full year of training built for you: 12 blocks that level up each month, with meal plan and recovery scheduled.
- 12 months, 13 training blocks with a new plan each and strength, hypertrophy and metabolic quarters
- Recovery week every 4
- Meal plan that follows each phase