Build the body
your sport demands
The free tool shows you which muscles matter for your sport. This is the 12-week plan that actually trains them — the exact exercises, sets, and week-by-week progression. One price. No subscription.
You've seen the map. This is the plan.
The 3D tool and sport maps are free, forever. The program is the done-for-you training that acts on them.
The 12-week plan
A periodized, day-by-day plan in phases. The map tells you what to train — this tells you when, how, and how much.
Built on your map
Choose your sport and the plan front-loads the exact priority muscles the free tool flagged for you.
Demo for every lift
Every exercise has a form cue, a hand-picked demo video and a home / minimal-equipment swap.
Progression built in
Sets and target effort (RPE) climb across each phase, with built-in deload weeks. You pick the weight — the program tells you how hard it should feel.
Typical results vary based on training history, consistency, nutrition, and individual factors; the program is an educational training resource, not a guarantee of specific outcomes. Not medical advice — consult a physician before beginning any exercise program.
The Fuel Framework
Training tells your body what to do. Food decides whether it can.
Most nutrition advice for athletes is a game of telephone — blog posts quoting blog posts. The 30-minute anabolic window doesn't hold up once you account for how much protein people ate that day. The high-protein number you've seen quoted is per kilo of lean mass, not bodyweight, so most people aim 25–40% too high. And when researchers tracked thirteen elite female sprinters through a five-month season, seven of them finished it showing indicators of low energy availability — under-fuelled while training at the highest level. Every number in here traces to a named study, so you can check the work instead of taking my word for it.
- Set your calories, protein, carbs and fat from your numbers, not a template
- What changes for your sport — built from the published sports-nutrition literature
- A build-your-own-day template and a shopping list by macro
- The hydration section most guides get dangerously wrong
- 24 studies cited in full at the back — check any claim yourself
$78 buys both together. Educational information about energy balance and macronutrients — not medical or dietetic advice, and not individualised to you. It deliberately contains no acute weight-cutting protocol. Medical disclaimer. Already have the program? This can be added any time.