LESS
GUESSING.
MORE
DOING.
FREE SHIT THAT’S ACTUALLY USEFUL.
Workouts. Programs. Nutrition tools.
Practical resources you can actually use
instead of saving another fitness post
you’ll never look at again.
JUST FUCKING START.
FREE
WORKOUT
FRIDAY.
A proper session. Not six random exercises
slapped together for Instagram.
Get the full workout with exercise order,
sets, reps, RIR, RPE, rest periods and
coaching cues.
SETS + REPS
RIR + RPE
REST
CUES
MOBILITY
PROGRESSION
GET THIS WEEK’S SESSION.
Add your Kit signup form here and
deliver the PDF automatically.
NUMBERS
FIRST.
FOOD
SECOND.
Stop randomly eating less because you
want to lose weight.
First we’ll estimate a sensible starting
calorie and macro target.
Then we’ll turn those numbers into actual
meals you could eat.
02
MACRO
CALCULATOR.
Estimate your starting calories and macros.
ESTIMATED STARTING TARGET
—
ESTIMATED MAINTENANCE
—
KCAL
—
KCAL
—
G
—
G
—
G
THIS IS A STARTING POINT.
Your actual maintenance isn’t determined
by a calculator. Track average bodyweight,
performance, hunger and recovery over time
and adjust from real data.
03
MEAL
GENERATOR.
Turn the numbers into food.
PRE-WORKOUT MEAL
Include a lower-fat meal before training.
REMOVE ANYTHING YOU DON’T WANT.
YOUR GENERATED DAY
PICK YOUR
MEALS.
/
—P
/
—C
/
—F
Three options per slot. Hit KEEP on the one
you want and regenerate the rest.
than dietetic prescriptions. Check product
labels and your tracking app because brands
and cooked weights vary.
GET
FUCKING
STRONGER.
Eight weeks. Clear progression.
Do the work.
A structured strength-focused program
for lifters who are done walking into
the gym and making shit up.
8-week progression
Sets + reps
RIR guidance
Progression structure
Completely free
YOU’VE GOT
THE TOOLS.
NOW USE THEM.
Pick something. Follow it properly.
Track what happens.
When you want the whole thing built
around you, that’s where coaching starts.