The 30-Day Cut

Training, nutrition and recovery, phased across four weeks and built around your body.

This is not a longer version of a one week guide. It is a complete structured program with progressive training, phased calories, planned refeeds, plateau troubleshooting, and a maintenance protocol at the end so you keep what you build.

What's inside

• Where you're starting from. A dedicated path for every entry point, whether you finished the 7-Day Cut, are starting fresh, or are picking this back up after time away.
• Your numbers, calculated properly. Maintenance, phased deficit, protein, fat and carbs, personal to your body.
• The four week phase structure. Prime, Push, Sharpen, Finish, so progress keeps moving instead of stalling at week two.
• A full training program. Four days a week, upper/lower split, every exercise, set, rep and rest period included.
• The nutrition system. Meal templates, swaps, and weekly grocery lists.
• Refeeds and diet breaks. How and when to use them properly, and the difference between a refeed and a cheat meal.
• Plateau troubleshooting. A five step protocol for when progress stalls.
• Full measurement and performance tracking across all four weeks, plus a 30 day tracker and weekly check ins.
• The maintenance protocol. What to do after day 30 so the result actually stays.

Fillable, type straight into it

Every blank, box and tracker square is a real form field. Tap and type on your phone, tablet or computer, and it saves with the file.

Real research

Every principle in this program follows established, mainstream nutrition and training science, cited in full at the back. No fat burners, no gimmicks, no shortcuts that do not exist.

The details

30 DAYS · FULL PROGRAM · ADVANCED
Training, macros, meals, refeeds, tracking. Instant download. Fillable PDF. Works on phone, tablet, or printed out.

Forever Building.

Keep stacking

If sticking to a plan is the harder part for you, Forever Building is our core discipline system. The 7-Day Cut works as a one week primer before this.

This program is general educational information, not medical advice. Speak to a doctor before starting any new diet or training program, especially if you have an existing health condition, are pregnant, or are under 18.