Real coaching. Real results. A science-backed 5-day program built around your goals — fat loss, recomposition, or strength. Start today and never guess what to do next.
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Every tier includes the full program. Upgrade for accountability and in-person coaching.
3 strength days + 2 cardio days. Select a day below to view workouts.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 8–10 | 90s | Control the descent |
| Bent-Over Barbell Row | 4 | 8–10 | 90s | Chest nearly parallel |
| Dumbbell Shoulder Press | 3 | 10–12 | 75s | Full ROM |
| Lat Pulldown | 3 | 10–12 | 75s | Squeeze at bottom |
| Cable Lateral Raise A1 | 3 | 15 | – | Superset with A2 |
| Face Pulls A2 | 3 | 15 | 60s | Rear delt focus |
| EZ-Bar Curl B1 | 3 | 12 | – | Superset with B2 |
| Tricep Pushdown B2 | 3 | 12 | 60s | Full extension |
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Back Squat | 4 | 6–8 | 2 min | Depth below parallel |
| Romanian Deadlift | 4 | 8–10 | 90s | Hip hinge, slight knee bend |
| Leg Press | 3 | 10–12 | 90s | Feet shoulder-width |
| Walking Lunges | 3 | 12 each | 75s | Dumbbells or bodyweight |
| Leg Curl (Seated/Lying) A1 | 3 | 12–15 | – | Superset with A2 |
| Leg Extension A2 | 3 | 12–15 | 60s | Full extension, hold 1s |
| Standing Calf Raise | 4 | 15–20 | 45s | Full stretch at bottom |
Choose your cardio format. All options target 60 minutes at moderate-to-high intensity.
| Segment | Duration | Effort | Pace/Setting |
|---|---|---|---|
| Warm-Up Walk | 5 min | Easy | 3.0–3.5 mph / 0% incline |
| Jog | 10 min | Moderate | 5.0–6.0 mph |
| Run Interval ×6 | 1 min on / 1 min walk | Hard / Easy | 7.0–8.5 mph / 3.0 mph |
| Incline Walk | 15 min | Moderate | 3.0 mph / 8–12% incline |
| Cool-Down Walk | 5 min | Easy | 2.5–3.0 mph / 0% |
| Segment | Duration | Level | Notes |
|---|---|---|---|
| Warm-Up | 5 min | 4–5 | Easy pace, no rails |
| Steady Climb | 20 min | 7–9 | Hands-free, upright posture |
| Speed Burst ×5 | 1 min on / 2 min steady | 13–16 / 7 | Go hard, then settle |
| Steady Finish | 10 min | 8 | Maintain form |
| Cool-Down | 5 min | 3–4 | Slow, stretch calves |
Complete 4 rounds. Rest 90 seconds between rounds. Each round takes ~12–14 min.
| Exercise | Duration | Notes |
|---|---|---|
| Jump Rope (or high knees) | 60 sec | Fast pace |
| Burpees | 45 sec | Full extension at top |
| Mountain Climbers | 45 sec | Hips level |
| Box Jumps / Jump Squats | 45 sec | Soft landing |
| Plank Hold | 30 sec | Active core |
| Jumping Jacks | 45 sec | Active recovery |
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 5 | 2.5 min | Braced core, hip hinge |
| Incline DB Press | 3 | 10 | 90s | Slight incline, controlled |
| DB Goblet Squat | 3 | 12 | 90s | Slow descent (3s) |
| Cable Row (wide grip) | 3 | 12 | 75s | Elbows flare out |
| Arnold Press A1 | 3 | 10 | – | Superset with A2 |
| DB RDL A2 | 3 | 12 | 75s | Keep bar close |
| Plank to Push-Up | 3 | 10 | 60s | Core stays braced |
End-of-week cardio. Choose a format that feels good — or push hard for a strong finish.
Adjust resistance so hard intervals feel like 8–9/10 effort. Recovery should be 5–6/10.
| Segment | Duration | Resistance | RPM / Effort |
|---|---|---|---|
| Warm-Up | 8 min | Light | 80–90 RPM / easy |
| Build Interval ×3 | 3 min up / 2 min recover | Medium → High | 90+ RPM → 70 RPM |
| Standing Climb | 5 min | Heavy | 60–70 RPM, out of saddle |
| Sprint Interval ×4 | 30s sprint / 90s easy | Medium | Max RPM / comfortable |
| Steady State | 10 min | Moderate | 80 RPM |
| Cool-Down | 5 min | Light | Easy spin, low resistance |
| Option | Duration | Structure | Pace |
|---|---|---|---|
| Easy / Recovery Run | 60 min | Continuous | Conversational — can speak in full sentences |
| Tempo Run | 60 min total | 10 min easy → 35 min tempo → 15 min easy | Comfortably hard — 7/10 effort |
| Fartlek Run | 60 min | Unstructured surges | Pick landmarks — sprint to that tree, recover, repeat |
Get your personalized daily targets for calories, protein, carbs, and fat based on your body and goals.
Fill in your details and hit Calculate to see your personalized macro targets.
High-protein, balanced meals aligned with your training split. Portions scale to your macro targets.
Everything you need for the full week. Tap items to check them off as you shop.
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| Exercise | Weight | Reps | Sets | Date |
|---|---|---|---|---|
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