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Alex's plan

Week 1 of 16

Friday, October 9

Today

Rest day · next session Saturday · Week 1 · Foundation · effort 7/10 · Day 4 · Vertical pull, horizontal pull, then arms. Pull with the elbow, not the hand.

Your next workout

Today's meals

2685 calories · 167g protein · 304g carbs · 89g fat

WHAT YOU GET

  • 16 weeks of periodized training across 4 phases
  • 30 days of meals, training day and rest day plates
  • Grocery list built from those 30 days, grouped by aisle
  • Macros recalculated as your bodyweight changes
  • Every lift carries sets, reps, rest in seconds, an effort target and the rule for when to add weight.
  • Built around your restrictions: knee, lower back, shoulder, hip, wrist, pregnancy and postpartum. Every blocked movement is swapped by name, not left to you.
  • Your first month of Inner Circle included

How it progresses. Each 4 week phase raises load or volume, then backs off in the deload week before the next phase starts.

WHO IT IS FOR

  • You want one purchase that covers training and food
  • You can commit to 3 to 6 sessions a week for four months

WHO IT IS NOT FOR

  • You want weekly eyes on your form and your check ins — that is online coaching
  • You want to test the water first — start with the free week

QUESTIONS

Can I split the payment?

Yes, two payments thirty days apart at checkout.

Is Inner Circle really included?

Your first month is included, then it renews at the normal monthly price unless you cancel.

What if I miss a week?

Pick up where you left off. The phases are ordered, not dated.

Do the meals repeat?

Thirty days rotate, and every plate has swaps that match how you eat.

What if I am new to lifting?

Say so on the intake and the starting effort and volume come down to match.

14 day guarantee. Open it, run it, and if it is not what I said it is, email me and I refund you.

The rest unlocks the second you start

Meal Guide ($47) and the 4 Month Program ($149) together — $196 bought separately — plus your first month of Inner Circle.

$179one time
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