Protocol
How a block is built
Four weeks at a time. Three climbing, one down. Then the whole thing is rewritten from what you actually logged rather than from what was planned.
The block
Three up, one down
The deload is on the calendar from day one. It costs one easy week and prevents the three-week hole that follows a burnout.
Baseline
Load set from the assessment. Should feel comfortably hard with two reps left over on every working set.
Build
Two to five per cent more load, or one more set on the main lifts. Hard, one rep left over.
Peak
Load climbs again, volume holds. Genuinely hard, nothing left over on the last set of each lift.
Deload
Roughly 65 per cent of the load and fewer sets. Same movements. It should feel almost too easy, and that is the point.
The split
Built around the days you have
Frequency is an assessment input. Fewer days does not mean a cut-down plan, it means a differently shaped one.
Two full-body sessions. One main lift per pattern, no accessory work. Enough to hold and slowly build.
Three full-body sessions. Main lifts plus one accessory each. The most common choice and the one most people sustain.
Upper and lower, twice each. More volume per pattern and room for weak-point work.
Lower, upper push, upper pull, lower, conditioning. Conditioning finally gets its own slot instead of being tacked on.
A session
What Monday looks like
A session in the portal is a list, not a paragraph. This is a five-day week, week two, lower body day, written the way it appears on your phone.
Back squat
4 × 5, three minutes rest, one rep in reserve.
Romanian deadlift
3 × 8, two minutes rest, stop at the hamstring limit.
Split squat
3 × 10 each side, ninety seconds, rear foot on the floor.
Farmer carry
4 × 40 m, ninety seconds, grip decides the load.
What moves between blocks
Three variables and nothing else. Exercise selection, order and tempo stay fixed for the four weeks, because you cannot tell whether you are getting stronger at a movement you performed twice.
| Variable | Moves when | Holds when |
|---|---|---|
| Load | Every rep completed and the session rated manageable | Reps missed on two consecutive sessions |
| Volume | Across weeks one to three, one set at a time | Week three, and it drops in week four |
| Frequency | Adherence has held for a full block | A session is being missed most weeks |
Coming back from a missed week
You will miss a week. The protocol assumes it rather than pretending otherwise: you return at roughly eighty per cent of your previous loads for two or three sessions, then resume. Trying to make up the missed work is the most reliable way to turn one lost week into an injury.
When a block stalls
Before rewriting anything, the portal checks the three things behind most stalls: sleep, total intake, and whether the sessions were actually completed as written. If adherence was good and the trend has been flat for three weeks, the stall is real and the numbers move.
This is how the protocol is structured, not a prescription for you specifically. Your own block is generated from your assessment. If you have a health condition or are returning from injury, speak to a qualified professional first.
Membership
Run the first block
Answer the assessment and the first block is generated before you close the tab. No call, no consultation, no waiting list.
Membership is $11.99 per week in Canadian dollars, billed until you cancel. Cancel any time by email, phone or from your account settings. See the Terms of Service and membership details.