Every food targets your clinical markers — LDL 3.6, ALT 57, Glucose 5.3. Tap a meal to expand. Check it off when done.
5-day split · Barbell, cable + dumbbell · RPE 7-8 · 45 min sessions. Log RIR in Hevy every set.
7-WEEK MESOCYCLE + DELOAD · 3DMJ VOLUME FRAMEWORK
PROGRESSIVE OVERLOAD RULES
CARDIO — ZONE 2 RUN / WALK
CARDIO RULES
COUCH TO 5K · 12 WEEKS · 25 MIN SESSIONS