Bulletproof Plan

Priority Split

70% Foundation · 30% Physique

Focus on core, glutes, back resilience. Maintain muscle, establish cardio habit.

Weekly Structure

3 Gym Days · 55-60 min
1 Daily Block · 8-10 min (non-gym days)
2-3 Cardio · 15-25 min

Gym Day Template

1. Warm-up · 8 min

Brisk walk or bike, then thoracic rotations, hip hinges, ankle rocks.

2. Core + Glute Block · 10 min

Modified curl-up: 2 × 6-8 reps
Side plank: 2 × 15-25 sec each
Bird dog: 2 × 5-6 each side
Glute bridge: 2 × 8-12 reps

3. Simple Strength · 25-30 min

Lower-body (split squat, leg press, hip thrust)
Push (chest press, shoulder press)
Pull (row, lat pulldown)

2-3 sets × 8-12 reps, 2-3 RIR

4. Cardio Finisher · 10 min

Walk or cycle at easy pace

5. Upper Body Isolation · 5-7 min

Day A: Triceps pulldown 2 × 10-15
Day B: Lateral raise 2 × 10-15

Alternate A/B across 3 gym days. Light weight, 2-3 RIR.

Daily Off-Gym Block · 8-10 min

McGill Big 3: curl-up, side plank, bird dog
Hip circles, leg swings
Ankle rocks, calf stretches
Short walk when possible

Do this on non-gym days.

Phase 1 Progression

Weeks	Focus
1-2	Technique and tolerance only
3-4	Add small load when every set is clean
5-6	Hold weights steady, add one set to two exercises

Success markers (by week 6): Daily walking/sitting comfortable · Core work automatic · Full session without next-day flare

Priority Split

50/50 Foundation & Physique

Add controlled hypertrophy while keeping foundation intact. Start modest fat loss.

Weekly Structure

3 Gym Days · 50-60 min
1 Daily Block · 5-7 min
3 Cardio · 20-30 min

Gym Day Template

1. Warm-up · 6 min

Light cardio + dynamic mobility.

2. Maintenance Core · 6 min

Side plank
Bird dog or dead bug
Glute bridge or hip thrust

3. Main Physique · 35-40 min

Squat/lunge or hinge pattern
Press (chest or shoulder)
Row or pulldown
Shoulder or arm accessory

3-4 sets × 6-12 reps, 1-3 RIR

4. Cardio · 10-12 min

Walk, cycle, or elliptical

Success markers (by week 14): Visible recomposition · Strength returns · Trunk work easy · Cardio tolerance better

Priority Split

60% Physique · 40% Foundation

Physique and recomposition move up. Foundation stays embedded.

Weekly Structure

3 Gym Days · 55-60 min
1 Short Block · 5 min, 4-5 days/week
3 Cardio · 25-40 min

Gym Day Template

1. Warm-up · 5 min

Light cardio + quick mobility.

2. Trunk Primer · 3-4 min

Plank
Side plank
Glute bridge
Back extension hold: 2 × 15-20 sec

3. Main Training · 40-45 min

Knee-dominant leg exercise
Hip-dominant leg exercise
Press
Row or pulldown
Shoulder or arm accessory

3-4 sets × 6-15 reps, 1-3 RIR

4. Optional Finisher · 6-10 min

Easy cardio if time allows

Focus

Test, Reset, Plan Next 6 Months

Reduce volume 30-40% for one week. Test capacity. Review progress.

End-of-Phase Tests

60-second front plank, clean form
30-second side plank each side
30-minute walk, no next-day flare
Pain-free 3 main gym sessions for 2 weeks
Visible body-composition progress

What to Assess

Foundation: Core endurance, daily comfort, movement quality.

Physique: Strength on main lifts, body composition.

Cardio: Walking tolerance, recovery, resting heart rate.

Recovery: Sleep quality, energy, joint comfort.

Universal Rules

Progression: Build reps first, then add load. One variable per exercise per week.

Next-day rule: If worse next morning, reduce next session 30-50%.

Protein: 1.6-2.2 g/kg daily. Deficit: 200-400 kcal/day max.

Sleep: 7-9 hours. 48 hours between heavy sessions for same muscles.

Bulletproof Body Protocol

Phase Overview

Priority Split

Weekly Structure

Gym Day Template

Daily Off-Gym Block · 8-10 min

Phase 1 Progression

Priority Split

Weekly Structure

Gym Day Template

Priority Split

Weekly Structure

Gym Day Template

Focus

End-of-Phase Tests

What to Assess

Universal Rules

Stop immediately if: