The free companion set.
Eight reference pages built to live beside the nine Module One lessons on Skool. Each is a printable, scannable, reusable artifact for the lesson it accompanies.
The contents.
In recommended reading order. Each page works standalone, but the lessons are where the substance lives.
i.
Lesson 01 · Welcome
The lay of this community.
Who I am, what's in here, three steps to your first hour, the hard rules. No companion download — read the lesson on Skool.
Skool
ii.
Lesson 02 · The Week
How to structure your training week.
The 4-day Upper/Lower split. Frequency, volume, RPE/RIR, double progression. A printable layout for the gym.
Read
iii.
Lesson 03 · The Lifts
The lifts that actually matter.
10 lifts by movement pattern, with form cues, sets and reps, common mistakes. Plus the 6 lifts to drop and why.
Read
iv.
Lesson 04 · The Math
The lean aesthetic calculator.
Plug in your stats, get TDEE, protein target, maintenance window, cut timeline. Mifflin-St Jeor + cross-creator consensus.
Use
v.
Lesson 05 · The Meals
What I actually eat.
12 example meals with full macros and ~10 minute prep times. Plus the 7 staple foods I rotate.
Read
vi.
Lesson 06 · Recovery
The recovery protocol.
The sleep stack, the 3 supplements that work and 6 that don't, the cardio prescription. Three blocks, one page.
Read
vii.
Lesson 07 · Why Bulk-Cut Fails
The bulk-cut math, end to end.
A 175 lb year-four lifter. Six months of cycling versus six months at maintenance. The math, on one page.
Read
viii.a
Lesson 08 · Body Fat
What each band looks like.
Three reference physiques at 9%, 12%, and 16% body fat. Match yourself within ±2% by visual comparison.
Read
viii.b
Lesson 08 · Self-Check
The seven things a fitted shirt reveals.
Photographic reference and seven-point self-scoring rubric. Score yourself 7-21, route to the right next move.
Read
ix.
Lesson 09 · The Tool
Tare — runs the math for you.
What Tare does, what it doesn't, pricing, download links. The optional tool that automates the work in the previous eight lessons.
Use