Welcome to Stoic Physique. You're in the right place. Complete these 4 steps in order and you'll be fully set up and ready to go.
1
Sign Your Waiver
You should have received an email with a waiver to sign electronically. Open it, read through, and complete your signature — it takes under 2 minutes and unlocks the start of your program.
Look for an email from noreply@test.esignatures.com. Not seeing it? Check your spam or junk folder.
2
Complete Your Intake Form
This performance and lifestyle intake gives your coach everything needed to build a program specifically around you — your goals, schedule, training background, preferences, and lifestyle. Fill it out in full. The more detail you give, the better your results from day one.
Check your inbox for a setup email from noreply@trainerize.com — the sender name shows as Stoic Physique. Use that link to create your password. Then download the app below, log in, and complete your profile.
Once you're in: fill out your profile info, then send your coach a message to confirm you're all set up. Tap their profile picture at the bottom right of the screen.
4
Explore Your Client Hub
This dashboard is your home base — your nutrition system, training guides, mindset tools, supplement stack, and more are all here. Start by reading through the Welcome Guide to understand how the program works and what to expect week over week.
Read Welcome Guide →
Browse Dashboard →
Everything in this hub is a strong general foundation, not your personalized assessment. Once your coach gets to know you, your physiology, and your lifestyle in depth, you'll receive a more fine-tuned setup built specifically for you: your supplement stack, travel protocols, restaurant breakdowns, and more. All tailored to your situation.
Steps 1–3 typically take under 10 minutes total. Once complete, your coach will confirm everything is in place and your program will be locked and loaded. You're officially part of the team — let's get to work.
Welcome to the Program
YOUR COMMAND CENTER
Everything you need to execute the program, answer your questions, and stay on track — all in one place.
This is not your full plan. Everything here is a general framework. Your coach builds out what's specific to you: your supplement stack, restaurant breakdowns, travel protocols, and more. Use this hub as a quick reference, not the ceiling of what we cover.
Read First
Welcome to Stoic Physique
App setup, smart tech syncing, check-in system, community groups — your complete program overview.
Nutrition
Meal planning, on-the-go options, recipes, and food tools
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Nutritional System Guidelines
Plan structure, meal timing, how to weigh food, oil rules, hydration, shopping list tips.
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Fast Food Cheat Sheet
Best high-protein orders at 20+ chains with calories and macros.
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Traveling & Restaurant Tips
Stay on track on the road: grab-and-go options, dining strategies, and restaurant picks.
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Gas Station / Convenience Picks
High-protein options available anywhere when you're stuck on the road.
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Low-Calorie Sauce Options
Add flavor without blowing macros. Four coach-approved sauce lines with buy links.
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Sweet Tooth Recipes
High-protein dessert and snack recipes. Tell your coach which ones you want added to your plan.
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Tool
Food Substitution Calculator
Swap proteins, carbs, and fats by equivalent calories.
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Training
Workout methods, warm-up protocols, substitutions, and recovery
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Workout Variations Reference
Every method and cue in your workouts explained: drop sets, pyramids, AMRAP, and more.
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Training Intensity & Warm-Up Sets
Video walkthrough and methodology on how to structure warm-up sets for peak output.
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Exercise Substitution List
Color-coded by muscle group. Find a viable swap when equipment is unavailable.
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Mindset & Recovery
Stress management protocols, nervous system tools, HRV tracking, and hunger and craving strategies.
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Supplements
Evidence-based stack with dosages, timing, and buy links
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Supplements Guide — Men
Magnesium, creatine, boron, fish oil, D3, ashwagandha, and more. Dosage, timing, and buy links.
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Helpful Resources
Home gym, sleep, alcohol and body composition guides
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Home Gym Setup Guide
Three-tier equipment blueprints for every budget with gear recommendations and buy links.
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Sleep Optimization
Six evidence-based rules for men in their 40s and 50s to maximize recovery and body composition through sleep.
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Alcohol & Body Composition
How alcohol affects fat loss, muscle, and hormones — and how to minimize the damage when you do drink.
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Questions? Message your coach directly inside the Stoic Physique app by tapping their profile picture at the bottom right. For anything urgent, use the SMS number from your onboarding call.
Getting Started
Welcome to Stoic Physique
Everything you need to know to get set up, stay accountable, and get the most out of your program.
How to Get the Most Out of This Program
The clients who achieve the biggest transformations aren't necessarily the ones with the most free time or perfect circumstances — they're the ones who stay locked in on the fundamentals.
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They communicate.
They don't go silent. They let us know what's happening in their life so we can adapt and keep them moving forward.
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They complete their check-ins every week.
This is how we track progress, identify gaps, and make the right adjustments. Without feedback, there's no roadmap.
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They stay accountable.
Vacations, work trips, or unexpected challenges come up. Instead of disappearing, they let us know so we can put a plan in place.
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They master the fundamentals.
Nutrition, training, and recovery are handled with consistency. It's not about being perfect — it's about building habits that don't break under pressure.
There is a set end date to this program — that's intentional. The purpose is to maximize results within a defined window and push you to hit your goals without dragging things out. With a clear timeline, you stay focused and driven. Life won't stop after this program either, and learning how to work through challenges now is exactly what sets you up for long-term success.
App Setup
You should have received an email with a setup link to create your password and download the app. Once logged in, complete the following:
1
Walk through the profile setup — enter your age, weight, height, and other basics.
2
Send a message to your coach to let them know you're set up. Tap their profile picture at the bottom right of the screen.
3
Connect your smart devices: Apple Health/Watch, Google Fit, Fitbit, Garmin, Withings.
4
Other devices (Whoop, Samsung Watch, smart scales, etc.) can be connected by routing through Apple Health or Google Fit first — see the sync guides below.
Smart Tech Syncing
Use the guides below to connect your devices — either directly or through Apple/Google Health.
You'll automatically be added to two community groups within the app. If you prefer to opt out, just let your coach know.
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Wins Group
Share your accomplishments and positive milestones — progress photos, scale wins, strength PRs, consistency streaks, mindset wins. The goal is encouragement, recognition, and momentum.
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Q&A Group
Ask any questions about training, nutrition, recovery, habits, and the process. Educational and solution-focused. Your coach and the community will be happy to help and answer.
Keep both groups free of negativity, politics, or unrelated topics. We're intentionally building a positive, uplifting space. If you'd like a more casual forum outside of fitness, let your coach know and we can set one up separately.
Weekly Check-Ins
1
You'll receive the weekly check-in form via message in the app every Tuesday.
2
Complete and submit it by Thursday evening. This is how we track progress, identify gaps, and make the right adjustments week over week.
3
You'll receive your updated plan and feedback by Friday or Saturday at the latest.
If you do not submit your check-in, you will not receive an update that week. Without your data and feedback, we can't accurately adjust your plan.
Data Tracking
Having data to work with is essential. Without the numbers, it's hard to gauge what's truly going on. At minimum, log the following:
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Bodyweight
Log daily, or every other day at minimum. Weigh yourself first thing in the morning after using the restroom for the most consistent reading. A smart scale synced through Apple/Google Health will auto-log weigh-ins for you.
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Progress Photos
Upload every 3–4 weeks (more frequently is always welcome). Visual feedback is key — it shows what's actually changing and helps us dial in the right adjustments to build your goal physique.
Communication Cadence
Our goal is to give you the most streamlined path to results and make sure you learn your own formula along the way — so you continue to succeed long after you graduate this program. Communication is key.
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Unlimited Messaging
Use the app to share wins, ask questions, and stay connected. Voice messaging is supported. Message your coach directly or post to the group channels.
Sundays are completely unplugged — expect a response on Monday. This allows time for back-end work and family. For anything urgent, use the SMS number from your onboarding call.
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Weekly Check-In
Submit your data and weekly reflection by Thursday evening. Response back by Friday/Saturday.
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Optional Monthly Deep Dive Calls
A deeper look at your metrics, feedback, and strategy — to make sure execution and understanding are fully aligned and you're on the fastest path to your goal.
Nutrition
Nutritional System Guidelines
These rules ensure your meal plan works exactly as designed. Read carefully before you start.
1
Plan Structure & Updates
Plans update on a rolling week basis. When an update comes through, you can start right away or wait until you're ready — depending on what changed, you may need time for food shopping, prepping, or adjusting on your end.
Simple changes like portion adjustments can be applied as early as the next day if you prep your meals with pre-portioned amounts. Larger overhauls may be worth starting fresh once you're fully stocked and prepared.
2
Meal Timing
Meal times can shift within a few hours to fit your schedule.
Pre-workout: 30–60 min before training. Post-workout: within 2 hours after. Do not add a post-workout protein shake unless it's in your plan — ask your coach first.
3
Measuring & Cooking Food
Pay close attention to "cooked/grilled" vs "uncooked/raw" labels — they affect calorie counts. Most items are weighed after cooking for easier bulk prep. Prefer to weigh raw? Let your coach know.
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Oil & Cooking Fats
Use oil sprays by default (Pam, avocado oil spray). If using oil or butter, wipe excess with a napkin before cooking. Want to cook with oil regularly? Your coach can factor it in — this may slightly reduce food volume.
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Vegetable Guidelines
"Mixed vegetables" = any green vegetables except avocado. Broccoli, asparagus, spinach, zucchini — all fine. The focus is micronutrients and meal volume.
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Protein Prep
Cook proteins however you prefer — grill, bake, air fry. Avoid excess oil unless it's part of your plan.
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Hydration
Water listed with meals is a minimum reminder. Aim to drink more throughout the day. 80–100+ oz daily is the general target.
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Recipes & Shopping List
Recipes and your shopping list are at the end of your PDF in the Stoic Physique app. Recipes are marked with a star icon and show "# serving" next to the portion size.
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Shopping List Guidelines
Not brand-, flavor-, or grain-specific — choose what works for your digestion. Focus on: non-fat dairy, reduced-fat milk/cheese, 90%+ lean ground meat, and lean steak cuts (flank, round, skirt, sirloin).
Different preferences? Let your coach know and they'll adjust.
If you're ever unsure about substitutions, measurements, or preparation, message your coach before making changes so your plan stays accurate and your results stay on track.
Nutrition
Fast Food Cheat Sheet
In a pinch at a fast food spot? These are the highest-protein orders at the most common chains.
💡 Tap the restaurant name to open their full nutrition menu — use it to build your own order or find alternatives that fit your macros.
Staying consistent while traveling doesn't have to be complicated. Here's the full playbook.
Quick Grab-and-Go Options
Beef JerkyProtein BarsPerdue Short Cuts Pre-Cooked ChickenMinute Ready Microwavable RiceTriple Zero Greek Yogurt
Restaurant Meal Options
Targets — Breakfast: ~300–450 cal, protein-forward · Lunch: ~500–600 cal, 45–55g P · Dinner: ~550–650 cal, 55–65g P. If breakfast protein is under 25g, add egg whites or a protein shake.
Starbucks▾
· Spinach, Feta, and Egg White Wrap · Egg White Bites (2 servings) · Turkey Bacon, Egg White, and Cheese Sandwich — light cheese
Chick-fil-A▾
· Egg White Grill Sandwich · Grilled Chicken Breakfast Bowl — no hash browns · Egg White Grill with fruit cup instead of hash browns · Grilled Chicken Sandwich with side salad · Grilled Nuggets (12- or 16-count) plus fruit cup · Market Salad with grilled chicken — light dressing · Grilled Chicken Sandwich plus grilled nuggets · Grilled nuggets and side salad — light sauces/dressings · Buffalo or BBQ sauce only, in moderation
Chipotle · Qdoba · Cava▾
Chipotle
· Bowl with double chicken or steak · Half to normal rice portion — fajita veggies, beans · No queso, no sour cream — light cheese optional
Qdoba
· Bowl with double grilled chicken or steak · Half to normal rice portion, beans, fajita vegetables · Avoid queso and heavy sauces
Cava
· Grain bowl with double protein · Half to full grain portion, extra vegetables · Light hummus or tzatziki — skip pita
Sweetgreen▾
· Custom salad with double chicken or steak — light dressing · Harvest Bowl with double chicken — half to full grain portion · Shroomami Bowl with added chicken or steak · Double protein salad or bowl
honeygrow▾
· Protein-forward bowl with double chicken or shrimp · Rice, extra vegetables, light on sauce
Einstein Bros. Bagels▾
· Egg White and Turkey Sandwich on thin bagel · Egg White and Cheese on half bagel · Nova Lox Egg White Sandwich — light cream cheese
Dunkin'▾
· Egg White and Veggie Omelet Bites · Turkey Sausage Egg White Sandwich · Egg White Wake-Up Wrap — add extra egg whites if needed
Subway▾
· Double grilled chicken salad
Quick Decision Rules — More protein wins. · If unsure about portions, reduce sauces and cheese first. · If hunger is high, add vegetables or lean protein — not extra starch. · If protein is low, supplement with a lean protein option.
Key Focus When Traveling
The goal is to prioritize protein first. Hitting your protein targets early in the day gives you flexibility later when dining out or attending events. Use MyFitnessPal when possible — most chain restaurants have accurate entries. For smaller spots, search a comparable meal and slightly overestimate calories to stay conservative.
Go-To Restaurant Meals
Chicken Caesar Salad (double chicken)Grilled Chicken Burger or WrapChicken or Shrimp TacosGrilled Salmon with Roasted VegChicken Stir-Fry with White RiceChicken FajitasSalmon or Tuna Sushi RollsSirloin, Flank, or Skirt Steak with Veg
Dining Guidelines
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Fattier proteins (steak, salmon) — pair with salad or vegetables.
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Lean proteins (chicken, shrimp) — pair with rice, potato, or tortilla, and add vegetables for fiber.
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Avoid breaded or fried items when possible.
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Drink 2–3 glasses of water throughout the meal.
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Steak: 6 oz for fattier cuts (NY strip, filet, wagyu), 8 oz or less for leaner cuts.
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Limit alcohol to 1–2 drinks. Best choices: white wine, vodka seltzer, rum & diet soda, tequila seltzer.
Special Requests to Make
Ask for meals without high-calorie toppings (avocado, onion rings, cheese)Request steaks cooked without extra oil or butterAsk for veggies steamed or boiledRequest sauces and dressings on the side
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Bottom Line
Stay protein-focused, hydrated, and mindful of meal timing. Consistency while traveling comes from preparation, not perfection.
Nutrition
Gas Station & Convenience Picks
Grab-and-go options available almost anywhere that won't derail your progress. Use these on an as-needed basis.
Rotate between these sauces to keep meals interesting while staying in control of calories. Pair with lean proteins, roasted vegetables, or grain bowls to elevate flavor without compromising your nutrition.
Nutrition
Sweet Tooth Recipes
High-protein dessert and snack recipes. See something you like? Message your coach and they'll add it to your plan in the Stoic Physique app.
Important: These recipes are used only once your coach has implemented them into your Stoic Physique app meal plan. Adding them on top of your current plan will push your calories above target.
Protein Cookies
150 cal21g P5g C8g F
Per cookie — makes 12
Ingredients
80g PB Fit (premixed to yield 1 cup)
⅔ cup brown sugar substitute
1 large egg
½ cup vanilla protein powder
¼ cup chocolate chips (optional)
Directions
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Preheat oven to 350°F. Line a baking sheet with parchment paper.
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Combine all ingredients in a bowl and mix until combined.
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Form 12 balls of dough, place on sheet, press flat into cookie shapes.
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Bake 12–14 min until edges brown. Cool completely on the sheet.
No-Bake PB Protein Balls
1069 cal86g P142g C23g F
Full batch — meal prep for the week
Ingredients
1 cup old-fashioned rolled oats
80g PB Fit (weighed dry, then premixed)
50g honey or maple syrup
1½ scoops (50–60g) chocolate protein powder
2 tbsp chocolate chips
Directions
1
Combine all ingredients in a large bowl. Use hands near the end to knead the dough until it comes together.
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Use a small cookie scoop to form balls.
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Store in a covered container in the fridge or freezer.
Protein Brownie Dip
228 cal30g P5g C6g F
With protein powder — 174 cal / 17g P without
Ingredients
90g (⅓ cup) low-fat Greek yogurt
30g (2 tbsp) low-fat cream cheese
10g (1 tbsp) cocoa powder
2 tsp sweetener (erythritol)
1 tsp chocolate chips
Optional: 15g protein powder + splash of milk
Directions
1
Combine Greek yogurt, cream cheese, cocoa powder, and sweetener. Add protein powder if using.
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Mix until smooth. Thin with a splash of milk if too thick.
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Serve immediately with chocolate chips on top, or refrigerate.
Banana Protein Cookies
342 cal46g P33g C4g F
Full batch
Ingredients
1 to 1½ ripe bananas
60g protein powder
80ml vanilla almond milk
Directions
1
Mix all ingredients in a bowl until thoroughly combined.
2
Line a baking tray with wax paper and spray with Pam.
3
Spread batter onto tray. Bake at 400°F for 8–10 minutes.
Won't look the prettiest but they're a great treat if you like banana-flavored sweets.
Ultra Protein Yogurt
449 cal43g P56g C7g F
Ingredients
130g plain nonfat Greek yogurt
2 tbsp cocoa powder
½ cup rolled oats
10g honey
70ml vanilla unsweetened almond milk
1 scoop protein powder
Directions
1
Blend all ingredients together and stir until powders are fully dissolved. Enjoy.
Protein Cookie Dough
247 cal30g P21g C6g F
Ingredients
1 scoop vanilla protein powder
9g chocolate chips/morsels
20g PB Fit or PB2
20ml sugar-free pancake syrup
Directions
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Mix all ingredients in a bowl until you get a clumpy, cookie-dough texture. Enjoy.
Training
Workout Variation Reference Guide
Every method and cue you'll see in your workouts, explained. Refer back whenever a new notation appears.
Sets & Reps
Reverse Pyramid Sets
20–16 | 16–12 | 12–8
As reps drop each set, increase the weight when possible. Each rep range is a separate set. The goal is to progress in load while maintaining form.
Sets & Reps
Doubles
16–12 | 16–12 | 12–9 | 12–9
Each rep range is its own set. Keep the same weight for matching rep ranges, increase slightly as reps drop. Builds volume and strength endurance.
Tempo
2–3 Sec Tempo Eccentric
Controlled Eccentric
Control the downward portion for 2–3 seconds. On a bench press, lower the bar slowly for 3 seconds, then press back up with control.
Loading
Vary Up Weight Throughout
1×60 reps
Used for longer single sets. Start at moderate weight, vary between heavy, light, and moderate loads until all reps are completed.
Loading
Drop Set
15 → 12 → 10 reps, decreasing weight
Similar to "vary up weight" but weight only decreases as fatigue builds. Focus on muscle fatigue while maintaining form throughout.
Intensity
Failure Set
Usually final set only
Choose a weight that brings you to mechanical failure within the given rep range. You should not be able to complete another rep with good form.
Technique
1 & 1/2 Reps
Partial + Full = 1 rep
Perform a partial rep followed by a full rep before resetting. Lower halfway, come back halfway, then complete a full rep. That counts as one total rep.
Intensity
Burner Set
Last set only
Used on the last set to completely fatigue the target muscle. Lower the weight slightly, aim for the high end of the rep range. Goal: deep muscular burn and metabolic fatigue.
Technique
Squeeze Cue
Pause at peak contraction
Contract the working muscle at the top of each rep. Pause briefly at peak to feel full engagement and build the mind-muscle connection.
Rest
Short Rests
20–45 seconds between sets
Keep rest periods short. The goal is to increase volume density, manage fatigue, and improve conditioning and muscle endurance.
Technique
Constant Tension
No relaxing between reps
Avoid relaxing the muscle at any point. Keep tension throughout the full movement range. In bicep curls, avoid letting arms hang loose at the bottom.
Progressions
Build-Up & Top-Heavy Sets
Gradual → near-max
Build-Up: gradually increase weight each set. Top-Heavy: follow the build-up with heavier, controlled sets near your limit for the given rep range.
Tempo
10 Slow / 10 Fast
Split set
First 10 reps: slow controlled eccentric, strong contraction at top. Last 10 reps: faster, fluid tempo to drive blood flow and fatigue management.
Intensity
AMRAP
As Many Reps As Possible
Perform as many quality reps as possible. Push close to muscular failure while keeping proper form. Tests endurance, fatigue resistance, and focus.
Training
Mindset & Recovery
Stress management protocols, nervous system tools, and behavioral strategies to keep you sharp, consistent, and recovered — in and out of the gym.
Stress Management & Recovery Recovery
1
10 minutes of walking after work before entering home mode. This separates work brain from personal mode and helps decompress before the evening begins.
2
Box breathing for 2 minutes before high-stakes calls or decisions. Breathe in for 4 seconds, hold for 4, out for 4, hold for 4. Repeat until you feel your nervous system settle.
3
No phone for the first 15 minutes after waking. This protects your baseline cortisol level before the demands of the day take over.
4
End-of-day brain dump — write everything unfinished on paper before closing your laptop. Gets it out of working memory so you stop mentally running open tabs through the evening.
5
Schedule worry time. If something is nagging you, write it down and assign it a specific time to address it. This stops it from leaking into everything else.
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Use your HRV or resting heart rate as a stress signal. If your numbers are trending in the wrong direction, that's your body telling you to dial back training intensity and prioritize recovery that week.
Hunger, Cravings & Satiety
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Chew fruity gum to satisfy sweet cravings without adding calories.
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Drink 4+ liters of water daily — staying well-hydrated is one of the most effective tools for managing hunger.
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Brush your teeth or use mouthwash after meals to curb the urge to keep snacking.
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Adjust meal timing around your natural hunger pattern. Hungrier at night? Eat lighter earlier in the day and bank more calories for dinner.
Supplements
Supplements Guide — Men
Pick and choose what will benefit you most. These are optional additions to support health, recovery, and performance.
None of these are required — they are options, not obligations. If something resonates with your goals, go ahead and incorporate it. If you want further clarity on whether something makes sense for your specific situation, reach out to your coach before adding it.
Magnesium
Dosage
300–500 mg daily
Timing
30–60 min before bed
Supports energy production
Aids protein formation and muscle repair
Assists muscle contraction and relaxation
Supports nervous system and neurotransmitter balance
How to properly prepare your body for each exercise — and why the approach changes as you move through the session.
Warm-Up Methodology
Warm-up sets are not filler — they are deliberate preparation. Their purpose is to prime the nervous system, activate the target musculature, and groove the specific movement pattern before meaningful load is applied. Done correctly, they raise your ceiling on every working set that follows.
1
Compound Lifts — Run a Full Sequence
For compound movements — squats, presses, rows, deadlifts — plan on 3–5 progressively loaded warm-up sets before your first working set. Begin light enough to stay explosive and focused on tension, then ramp the load incrementally toward your working weight. The objective is to rehearse the motor pattern at escalating intensities without accumulating fatigue. You should arrive at your first working set feeling dialed in, not pre-fatigued.
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The Balance Is Intentional
Too light, and you've failed to adequately engage the nervous system or activate the target muscle. Too heavy — or too many reps — and you've drawn from the energy reserves you need for the sets that actually count. What the right sequence looks like will vary. Some days you'll feel sharp after three sets; other days you may need one or two more. Learn to read those signals and adjust accordingly.
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Moving Through the Workout
As you progress into secondary movements and isolation work, the rule doesn't stop. Include at least one warm-up set before every new exercise, even later in the session. Your body needs movement context — even with tissue already warm, a single priming set before loading improves activation and coordination for that specific pattern.
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Use Warm-Up Sets as a Diagnostic
If the bar feels heavy or movement quality is off in your early sets, take another before adding load. If you're moving sharp and feeling connected, you may reach readiness sooner. The goal is always the same: arrive at your working sets fully prepared to perform — not just physically warm, but neurologically primed and mechanically dialed in.
Training
Block Training Explained
How to execute the block-by-block training in your program — a structured, strategic way to keep progressively overloading without wearing your body down or hitting a plateau.
Pushing heavier weight for more reps every single week isn't sustainable across a full phase — it wears the body down and eventually stalls progress. Block training breaks the phase into focused blocks, each overloading you in a slightly different way, so you keep adapting without redlining your system or plateauing. In your program, every workout shows a BLOCK FOCUS note — a short summary of what to prioritize for that week's block.
Block-by-Block Breakdown
1
Control Block — Tempo & Stability
A feeling-out block to establish your foundation for the phase.
Control every rep and establish a consistent tempo — 2–3 second eccentrics (the lowering portion).
Emphasize posture, breathing, and full range of motion.
Aim for the top end of the rep range listed for each movement.
RPE 7–8 — leave roughly 2–3 reps in the tank.*
Purpose: Build a foundation of strength, precision, and joint control. On any phase after your first, treat this opening block like a deload — reset the body and fill out the volume and any new movement variations before ramping up.
2
Progressive Overload Block
Keep the volume and reps roughly the same, but push the intensity up.
Add 2.5–5% load to your primary lifts if form is consistent.
If you can't increase the load, add 1–2 reps instead.
Maintain perfect execution and tempo.
RPE 8.*
Purpose: Create gradual overload while preserving movement quality.
3
Intensification Block — Strength Expression
Express the strength you built earlier through heavier weight, longer rest, and lower reps.
Shift toward the bottom of the rep range with more load — e.g. if a movement is 10–14 reps and you hit 12 last week, aim for ~10 reps this week at a heavier weight.
Increase rest time versus the earlier blocks so you can hit every set at full intensity.
Maintain full control — no form breakdown under load.
Purpose: Boost work capacity and metabolic conditioning without adding load. This block is flexible — it can also be run as a deload depending on how your body is responding.
* What "RPE" Means
RPE = Rate of Perceived Exertion — a 1 to 10 scale of how hard a set feels. 10 means you couldn't do another rep; 7–8 means you have about 2–3 reps left in the tank. It lets you gauge intensity by how your body feels that day rather than relying only on exact weights — so recovery, sleep, and travel all get accounted for. Example: 100 lbs might feel like RPE 7 after a good week, but RPE 9 after poor sleep and a lot of travel. Auto-regulating to RPE keeps every week appropriately hard for where your body actually is. Not sure how to apply it? Message your coach — happy to walk you through it.
Training
Exercise Substitution List
Exercises sharing the same color within a muscle group are interchangeable. Swapping across colors changes the angle, function, or demand of the movement.
All substitutions stay within the same movement category. If you're unsure whether a specific swap fits your program, message your coach before making changes.
Hanging Leg RaiseLying Leg RaiseCaptain's Chair Raise
Anti-Rotation
Pallof PressCable Wood ChopAb Wheel Rollout
Helpful Resources
Building Your Home Gym — By Budget
You don't need a full commercial setup to train at a high level at home. The right equipment, chosen at the right stage, gives you everything you need to run your full program without a gym membership. Here's how to build smart from the ground up.
Let your coach know. If you end up building out a home setup, send your coach a message with what you have. They'll customize your program around your available equipment so everything is built specifically for what you're working with.
Equipment names below are clickable and link directly to the product page for easy reference or purchase. These are our recommendations based on quality and value — you're welcome to go with any brand that fits your budget and preferences.
Tier 1
THE STARTER KIT
$300–$600
1. Adjustable Dumbbells
Dial-style adjustment, compact footprint, replaces an entire rack of fixed weights. Options for $250–$350/pair:
Attaches any standard dumbbell to your foot. Replaces leg extension machines, hamstring curl machines, and hip flexor work entirely. One of the highest-value additions to a dumbbell-only setup. $35–$60:
↳MonkeyFeet (original, ratchet-based clamp, fits most shoe sizes)
↳MonkeyFeet Pro (upgraded version, built-in weight options, better stability)
What you can train: Chest, back, shoulders, biceps, triceps, legs, core — full body. You won't hit the same loads as a gym but the stimulus is more than sufficient for building muscle and staying in great shape.
Best for: Clients who travel frequently, have limited space, or want a clean minimal setup that gets the job done.
Tier 2
THE SERIOUS HOME GYM
$1,200–$2,500
1. Adjustable Dumbbells
Faster adjustment, heavier range, built for more advanced training. Options for $600–$900/pair:
↳NÜobell (5–80lb, fastest adjustment on the market, traditional dumbbell feel)
↳REP PR-1000 (solid entry-level power rack, 1,000 lb capacity)
4. Barbell + Plates
Standard 45 lb Olympic barbell + 200–300 lb plate set. $300–$500. Buy bumper plates if your floor is not padded, iron if it is. Avoid off-brand plates:
What you can train: Everything in Tier 1, plus heavy squats, deadlifts, barbell pressing, pull-ups, and rack pulls. This is a complete training environment.
Best for: Clients who are serious about strength and want to replicate a gym experience at home without the commute.
Tier 3
THE FULL SETUP
$3,500–$6,000+
Everything from Tier 2, plus:
1. Functional Trainer / Cable Machine
Full cable crossover capability. Lat pulldowns, cable rows, tricep pushdowns, face pulls, cable flies. Options for $350–$2,500:
↳Budget option: Horse stall mats from your local hardware store (Tractor Supply, Home Depot, etc.) are the most cost-efficient option — same rubber material, typically $40–$50 per 4x6 mat, no shipping cost.
Optional additions: Pull-up bar or multi-grip attachment, dip attachment, landmine attachment, GHD ($300–$600) if hamstring and core work is a priority.
What you can train: Every single exercise in your program. This setup matches or exceeds what most commercial gyms offer for the movements that actually matter.
Best for: Clients fully committed to home training who want to invest in a long-term asset. Quality equipment lasts 15–20 years.
Quick Reference
Tier
Investment
Key Equipment
Best For
The Starter Kit
$300–$600
Adjustable Dumbbells, Bench, Bands, MonkeyFeet
Travel, limited space, minimal setup
The Serious Home Gym
$1,200–$2,500
Dumbbells, Bench, Rack, Barbell + Plates
Serious strength, full compound training
The Full Setup
$3,500–$6,000+
All above + Cable Machine, Upgraded Rack, Flooring
Full home gym investment, long-term
Pro Tips
→
Buy quality once. Cheap equipment breaks, wobbles, and kills your motivation. REP and PowerBlock appear at every tier for a reason.
→
Adjustable dumbbells are the single highest-value piece for a home gym. Buy these first.
→
The MonkeyFeet attachment costs under $60 and replaces three leg machines. Add it to any tier.
→
Check Facebook Marketplace and Craigslist for used equipment — racks and plates hold their value and are often sold at 40–60% of retail.
Helpful Resources
Sleep — Your Most Underutilized Performance Tool
Most men in their 40s and 50s are training hard, eating well, and still leaving results on the table. The missing variable is almost always sleep. Poor sleep doesn't just make you tired — it drives up cortisol, tanks testosterone, blunts insulin sensitivity, increases hunger, and slows recovery between sessions. Everything else you're doing in this program works better when sleep is dialed in.
Why It Hits Harder After 40
1
Testosterone production peaks during deep sleep. Less sleep means less testosterone — naturally.
2
Growth hormone is secreted in pulses during slow-wave sleep. This is your primary muscle repair window.
3
Cortisol regulation depends on sleep quality. Chronic under-sleeping keeps cortisol elevated, which promotes fat storage around the midsection.
4
Sleep debt compounds. Two bad nights affects cognitive function, decision-making, and willpower — which directly affects food choices and training motivation.
Targets to Aim For
1
7–9 hours per night is the research-supported range for adults
2
Sleep efficiency (time actually sleeping vs. time in bed) should be above 85%
3
REM and deep sleep stages are where the real recovery happens — track these if you have a Whoop or Oura
Environment
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Keep the room cold — 65–68°F is the research-supported optimal range for sleep onset and depth
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Blackout curtains or a sleep mask — any light exposure suppresses melatonin
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No screens 30–60 minutes before bed, or use blue light blocking glasses if you cannot avoid it
Timing & Habits
→
Consistent wake time is more important than consistent bedtime — anchor your morning alarm and work backwards
→
Avoid high-intensity training within 2 hours of sleep — it elevates core temperature and delays sleep onset
→
Caffeine has a half-life of 5–7 hours. A 3pm coffee still has half its caffeine in your system at 8–9pm
Supplements That Actually Help
→
Magnesium glycinate (300–400mg) 30–60 minutes before bed — reduces cortisol and improves deep sleep quality
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Ashwagandha — shown to reduce cortisol and improve sleep quality in stressed adults
→
Avoid melatonin dependence — use it for travel or schedule shifts only, not nightly
What to Track
→
HRV (heart rate variability) — your best single indicator of recovery quality
→
Resting heart rate — trending up means under-recovered
→
Deep sleep percentage — aim for at least 15–20% of total sleep time
💡
Coach Tip
The single fastest way to improve your body composition without changing your diet or training is to fix your sleep. Start here before anything else.
Helpful Resources
Alcohol — What It Actually Does and How to Minimize the Damage
This is not about telling you not to drink. It is about understanding what alcohol actually does physiologically so you can make informed decisions and minimize the impact when you do drink.
What Happens When You Drink
1
Fat oxidation shuts off. Your liver prioritizes metabolizing alcohol above everything else. Fat burning stops completely until alcohol is cleared — which can take 12+ hours after a heavy night.
2
Testosterone drops. Even moderate alcohol consumption suppresses testosterone production. Research shows significant reductions after just a few drinks in healthy men.
3
Cortisol rises. Alcohol elevates cortisol, which promotes fat storage and muscle breakdown — the exact opposite of what you are training for.
4
Sleep quality tanks. Alcohol may help you fall asleep faster but it dramatically reduces REM and deep sleep. You wake up less recovered even after 8 hours.
5
Appetite increases. Alcohol lowers inhibition and raises ghrelin (hunger hormone), which is why late-night eating is almost guaranteed after a few drinks.
6
Calories add up fast. A glass of wine is 120–150 calories. Two whiskeys is 250+. A night out with 4–5 drinks adds 500–700 calories before you factor in any food.
Before You Drink
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Eat a full protein-rich meal first — slows alcohol absorption and reduces appetite later
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Hydrate well during the day — you will drink slower and feel better the next morning
Set a number before you go out — two drinks is manageable, four is where the recovery cost spikes sharply
After Drinking
→
Drink 16–24oz of water before bed with electrolytes if you have them
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Do not skip training the next day — a light session helps clear metabolic byproducts faster than rest
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Do not try to make up for it by skipping meals — just get back on your plan
What to Skip
→
Sugary cocktails, craft beers, and sweet wines — high sugar compounds the damage
→
Late-night food runs — this is where most of the real caloric damage happens
1–2 drinks occasionally will not derail your progress. Consistent 4–5 drink nights will. Know your number, make smarter choices within it, and do not let one night turn into a two-day derailment.
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