Build your physical foundation. Master training fundamentals, body composition, recovery systems, and create the base that everything else builds on.
START HERE: This is your foundation. Complete all 5 chapters in order before moving to Arc 2. Take your time. Implement the action items. Track your progress.
The three variables that control everything. Volume, intensity, frequency. Master these or waste years spinning your wheels.
Build muscle while losing fat. The recomp sweet spot, protein targets, and how to actually see your structure emerge.
You don't grow in the gym. Sleep, fatigue management, and the recovery pyramid that makes training actually work.
LISS vs HIIT, programming cardio around lifting, and building your engine without killing your gains.
Making training automatic. Systems over motivation. How to lock in your physique for life, not just 12 weeks.