01, Training
ELI'S TRAINING PLAN
Your full 3-month progression. Tap a month to see the week.
Rebuild & Groove, Build consistency and restore strength base
Day 1
Upper Push- Bench Press4 × 8
- Incline DB Press3 × 10
- Overhead Press3 × 8
- Lateral Raises3 × 12
- Triceps Pushdowns3 × 12
Day 2
Lower Strength- Back Squat4 × 6 to 8
- Romanian Deadlift3 × 8
- Walking Lunges3 × 10/leg
- Calf Raises4 × 12
- Plank3 rounds
Day 3
Run- Moderate pace run2 to 3 miles
Day 4
Upper Pull- Pull-Ups4 × 8
- Barbell Rows3 × 8
- Cable Rows3 × 10
- Face Pulls3 × 12
- Bicep Curls3 × 12
Day 5
Lower Hypertrophy- Leg Press4 × 10
- Hamstring Curl3 × 12
- Bulgarian Split Squats3 × 10
- Calf Raises4 × 15
Day 6
Intervals- 400m fast + 400m walk5 rounds
02, Fuel
ELI'S NUTRITION
Structure & Consistency, Clean up diet, stabilize energy, build habits
Macro Guideline
Protein: bodyweight (lbs) × 1g · Carbs: moderate · Fats: fill remaining
03, Targets
MACRO GUIDELINES
PROTEIN
1g / lb
Per pound of bodyweight, every meal.
CARBS
Timed
Around training. Higher in Month 3.
HYDRATION
3 to 4L
Per day. Electrolytes on run days.
05, Support
QUESTIONS? ASK JOE.
Stuck on form, swaps, or scheduling? Send a note and Joe will get back to you.
Ask Joe Anything