Goal: Rebuild your athletic base and establish consistency.

Training: 3 gym days (Push/Pull/Legs), 1 run day (Zone 2, 20→30 min), 2 active rest days. Form and mind-muscle connection before adding weight.

Nutrition: 2,400–2,600 cal. 150g protein daily. Lean bulk.

Skin: Begin retinol slowly — 2x/week Month 1, every other night Month 2, nightly Month 3. SPF every morning.

Milestone: By Month 6 people notice you work out in a t-shirt.

Goal: Build serious strength while running your first 5K races.

Training: Progressive overload is the focus. Track every lift. Beat last week.

5K: Race-ready by Month 12. Target sub-25 min. Build toward sub-22 by Month 18.

Milestone: Veins in forearms, visible abs in normal lighting. Friends ask what you're doing.

Goal: Perfecting the V-taper. Wide shoulders, visible lats, small waist.

Training: Lateral deltoids and upper chest as primary movers. Cable lateral raises, incline flyes, face pulls.

Recomp: Calories at maintenance. Lose fat while keeping muscle.

Milestone: Shirtless confidence year-round. Suits fit like they were tailored.

Goal: Biological optimization and longevity. Muscle maturity younger guys can't buy.

Training: High-rep polish work. Protect joints. Mobility as a primary discipline.

Advanced: Peptides (CJC-1295/Ipamorelin) after discussion with sports medicine physician. Not before Year 3.