A 7-week Notion-based training program built for real life. This program is for anyone who’s done with the noise — just effective, no-BS workouts that fit into your schedule. Whether you’re training for aesthetics, strength, or simply want to feel good again, this plan gives you structure without the overwhelm. You’ll get weekly training with a focus on progression, recovery, and movement quality. Each day is clearly laid out so you can show up, do the work, and get on with your life. The program includes specific warm-ups, mobility work, and post-session stretches to support recovery, prehab, and rehab. You’ll also learn how to train using heart rate zones, build an endurance base, and improve movement quality. It’s beginner-friendly for those just getting into running or HYROX, and structured enough for those training to compete. This program will help you build lean muscle, develop a clear understanding of endurance, and—most importantly—feel confident in your aesthetics. Core is treated as foundational, which is why you’ll train it every single day. You’ll also get tools to help you stay on track beyond the gym, including YouTube links for every movement, weekly mindset notes, my go-to playlists, a grocery list, and simple everyday recipes to support your training. This plan can be followed as-is, or you can adjust it to fit your personal goals. All conditioning work is optional depending on what you’re working toward. Whether you’re here to shred, gain muscle, or a bit of both, you have the flexibility to structure your days your way. That said, following the plan as laid out is recommended—but if you hit just 80% of the work each day, you’ll still see real progress. That’s a promise. Train with intention. Keep it simple. Live fully.
