12 months · 3 to 6, your call
Unrecognizable in 12 Months
A year is the honest timeframe for changing your body, not just your month. There's no 30-day promise here: there are 13 four-week blocks, each with a new plan, organised into quarters that alternate hypertrophy, strength and metabolic work. A recovery week every four, a meal plan that changes with each phase, and a prompt for ChatGPT to coach every one of the 52 weeks. It's the cheapest per day of anything we sell, because it's what works best.
Free preview in 60 seconds. You only pay if you want the PDF.
Who it is for
- You already understand that permanent results take a year, not a month.
- You're tired of starting over in January and quitting in March.
- You want a single PDF for the whole year instead of buying protocol after protocol.
Who it is not for
- You want results for an event in four weeks. 30-Day Fat Loss or the 7-Day Shred.
- You won't open the PDF after month two. Buy something short and come back when you're ready.
- You need one specific training style all year. Here the blocks change on purpose.
How it works
You answer. The engine builds.
- Length 12 months
- Days a week 3 to 6, your call
- Per session 20 to 90 min
- Where Gym, home or body weight
Four quarters with different focus: hypertrophy, strength with low reps, metabolic with short rests, and hypertrophy with more volume. The training split also changes each quarter. The meal plan alternates eight weeks of light deficit with four of maintenance, so the body never settles.
- 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
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Activity, weight-loss medication and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 12 months.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Man, 40 years old, 95 kg, intermediate, gym, 60 min per session.
- Barbell bench press 3 sets × 8-12 · rest 90s
- Assisted pull-up 3 sets × 8-12 · rest 90s
- Dumbbell triceps kickback 3 sets × 12-15 · rest 60s Do both sides.
- EZ-bar curl 3 sets × 12-15 · rest 60s
- Dumbbell reverse fly 3 sets × 12-15 · rest 60s
Abs and core
- Flutter kicks 2 × 30-45s
- Dead bug 2 × 12-16
Cardio
10 min of Stationary bike or Rowing machine at a pace where you can speak short sentences (60-70% of max effort).
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Price
One-time payment. No subscription.
Full PDF by email right away, plus access to your workout on the site with the videos.
Not happy? 7-day refund, no questions.
Questions about this protocol
How is the year organised?
Four quarters. Each has a focus: hypertrophy, strength with low reps, metabolic with short rests, and hypertrophy with more volume. Every four-week block has a new plan and ends on a recovery week; the training split changes each quarter.
Do I get everything at once?
Yes. The PDF has all 52 weeks, the phase meal plans and the prompt. You also get your workout on the site, with the videos, so you don't carry the PDF to the gym.
What if my goal changes mid-year?
The default goal is recomposition, which already covers losing fat and gaining muscle. If it changes for good, answer the questionnaire again: the protocol is generated instantly and the same email keeps both.
How many days a week?
3 to 6, your choice. The split changes with the days and with the quarter.
Is it worth more than buying the 90-day one four times?
On price, yes: a year costs less than three 90-day protocols. On structure, too: the blocks were chained for the year, not glued together.
Is it a subscription?
No. One-time payment, the PDF is yours forever, no renewal.
Unrecognizable in 12 Months
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