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Individual workouts, meal plans, quick guides, and tools. Pick exactly what you need — no bloat, no fluff.
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───── Training · Arms
Ultimate Arm Day Protocol
The complete arm specialization guide — 4-week bicep and tricep focused program with exercise selection science, volume landmarks, and superset pairings for maximum pump and growth.
📋 4-Week Program
MM Protocol
📊 Tracking Sheet
💊 Pump Protocol
| Training Days
Save 40%
Full Split Bundle — All 6 Days
$9
CHEST
$9
BACK
$9
ARMS
$9
LEGS
$9
SHOULDERS
$9
CORE
B u n d l e
You save $22
$32
Training · Chest
Chest Day Blueprint
📄 8 pages ⏱ 60–75 min
Press variations, cable flyes, and loading schemes for maximum chest development. Includes warm-up, working sets, and finisher.
$9
Training · LEGS
Leg Day Domination
📄 10 pages ⏱ 75–90 min
Squat patterns, hip hinge work, and isolation finishers. Quad-dominant and posterior-chain options included.
$9
Training · BACK
Back & Width Builder
📄 9 pages ⏱ 60–75 min
Pull-up progressions, row variations, and lat isolation work. Includes cues for mind-muscle connection.
$9
Training · SHOULDERS
Boulder Shoulder Day
📄 8 pages ⏱ 55–70 min
Overhead pressing, lateral raises, and rear delt work. Balanced shoulder development for size and health.
$9
Training · ARMS
Arm Day Accelerator
📄 7 pages ⏱ 45–60 min
Superset-based bicep and tricep session. Alternating push/pull pairings to maximize blood flow and volume.
$9
Training · LEGS
Core & Abs Protocol
📄 6 pages ⏱ 20–30 min
Anti-rotation, flexion, and bracing work. Standalone core session or add-on to any training day.
$7
Training · Cardio
20-Min HIIT Finisher
📄 4 pages ⏱ 20 min
Post-lift cardio protocol. 4 intervals, timed rounds, compatible with any equipment setup.
$5
Training · PREP
Pre-Workout Warm-Up
📄 3 pages ⏱ 8–12 min
Dynamic mobility and activation sequence to prime the CNS and reduce injury risk before any session.
$4
| Nutrition & Meals
Nutrition · Meal Plans
High-Protein Meal Plan — 2,800 kcal
📄 18 pages 🗓 7-day plan 🍽 21 meals
Full week of high-protein meals hitting 200g+ protein daily. Grocery list, prep guide, and macro breakdown included.
Was $29
$24
Nutrition · Meal Plans
Fat Loss Meal Plan — 1,800 kcal
📄 16 pages 🗓 7-day plan 🍽 21 meals
Calorie-controlled week hitting 180g protein in a 500 kcal deficit. Satisfying, varied meals that don't feel like dieting.
$24
Nutrition · Meal Plans
Lean Bulk Meal Plan — 3,400 kcal
📄 18 pages 🗓 7-day plan 🍽 21 meals
Calorie surplus eating for muscle gain — 220g protein, clean carbs, smart fats. No dirty bulk, no junk calories.
$24
Nutrition · Guide
Pre & Post Workout Nutrition Guide
📄 6 pages
Exactly what to eat before and after training for performance and recovery. Timing windows, food choices, and quantities.
$9
Nutrition · Tools
Athlete Grocery List
📄 3 pages
The definitive list of performance foods organized by macro category, cost per gram of protein, and weekly staples.
$5
| Recovery & Mobility
Mindset · Journal
30-Day Training Journal
📄 36 pages
Daily prompts covering training, nutrition, mindset, and habit adherence. Print or fill digitally. Builds self-awareness that drives results.
$12