90-day coaching journey
Three progressive phases, 4 training days per week, and a weekly coach review loop. Progression is earned — and Jordan signs off before the plan changes.
Phase map
You are in Foundation — Week 2, Day 9 of 90.
Intro volume
Movement quality, habit formation, baseline readiness
Jordan reviews Phase 1 data before writing Phase 2. No progression changes without his sign-off.
Accumulation volume
Progressive overload, volume accumulation, glute specialization
Jordan approves load jumps above 10% before you make them. Message the chat before modifying the plan.
Intensification volume
Intensity, body composition, performance peak
Nutrition changes in Phase 3 are coach-reviewed only. Do not adjust calories or macros without checking in first.
Weekly structure
Designed around compound lifts first, isolation second — matching the ACSM progressive overload model.
Movement library
Every exercise includes coaching cues, substitutions, a regression, and a progression. Prescriptions shown for Foundation.
19 exercises
How your program evolves
These rules govern how and when load, volume, and exercise selection change. Items marked ✦ require Jordan's sign-off before you act on them.
RPE below threshold
Final working set RPE ≤ 7 for two consecutive sessions
Increase load 2.5–5 lb on dumbbell lifts, 5–10 lb on barbell lifts
Small, frequent load increases accumulate more total volume than aggressive jumps. Log the new weight and the RPE on next session.
Volume milestone
Completing target reps across all sets for two consecutive sessions
Add one working set per main compound in the next phase block
Volume jumps above one set require Jordan to verify recovery and habit compliance first. Do not add volume unilaterally.
Scheduled deload
End of every 4-week phase block
Reduce volume by 40%, hold intensity at 80% of prior week
Deload is not optional. It is where adaptation happens. See the deload protocol below.
Readiness low
Energy or readiness logged ≤ 5/10 for 3+ consecutive days
Hold load at prior week. Message Jordan before modifying the plan.
Pushing through sustained low readiness increases injury risk and reduces long-term adaptation. Escalate to coach first.
Plateau detected
No load or rep increase for three consecutive weeks on the same lift
Jordan reviews and adjusts: exercise swap, rep range change, or loading technique
Plateaus are normal and expected. Coach intervention gives you options that self-programming often misses.
Recovery protocol
Scheduled every 4 weeks. This is where adaptation is cemented — not optional.
Scheduled at end of Phase 1, Phase 2, and mid-Phase 3 (Week 11)
40% fewer working sets
Same weights but stop 3 reps short of failure
5–7 days
Energy ≥ 7/10 and soreness ≤ 3/10 on check-in
Evidence behind the system
This program reflects peer-reviewed exercise science and behavior-change research. These are informational anchors, not medical prescriptions.
Nutrition — protein targets
Protein targets of 1.4–2.0 g/kg/day support muscle protein synthesis for most exercising individuals. Higher ranges may apply during hypocaloric phases.
ISSN Position Stand: Protein and Exercise ↗Program — exercise order and progression rules
Progressive resistance training drives continued adaptation. Larger muscle groups and multi-joint lifts typically appear earlier in session order.
ACSM Progression Models in Resistance Training for Healthy Adults ↗Habits — behavior change mechanics
Mobile apps that include explicit behavior-change techniques (goal-setting, self-monitoring, feedback, prompts) outperform apps that offer generic tracking alone.
Mobile app behavior-change review/meta-analysis ↗Check-in and weekly review loop
Automated feedback, self-monitoring, goal review, and interactive coach prompts are the strongest adherence predictors in digital fitness tools.
Electronic activity monitor behavior-change content analysis ↗Onboarding — rationale for 4-day program structure
Regular physical activity at recommended levels provides significant physical and mental health benefits. Many adults fall short of these levels without structured support.
WHO Physical Activity Fact Sheet ↗Protein targets, calorie adjustments, and exercise substitutions in Phase 3 are coach-reviewed. If you have a medical concern or injury, escalate to Jordan or a qualified healthcare professional before continuing.