The 90-Day Curriculum

The Program

Twelve weeks. Five phases. One man rebuilt. Each week below is a self-contained mission — mindset, training, nutrition, daily rituals, journal work, and a milestone you can measure.

Wk 1–2

Wk 1–2 · Phase

Purge

Burn the dead wood

Wk 1–2Purge

This week's mission

Test starting numbers. Pick squat / bench / deadlift / OHP weights you can hit for 8 clean reps. Cut one vice from day one.

Hybrid Training Plan

3× full-body lift · 2× easy Zone-2 run

~5 hrs training · ~8 km running

Lift

Mon — Full Body A

Squat / Push / Pull

Back squat

4 × 8 @ 60% 1RM

2:30

Bench press

4 × 8 @ 60%

2:00

Bent-over barbell row

3 × 10

90s

DB Romanian deadlift

3 × 10

90s

Front plank

3 × 45s

45s

Lift

Wed — Full Body B

Hinge / Press / Pull

Trap-bar deadlift

4 × 6 @ 60%

2:30

Standing overhead press

4 × 8 @ 60%

2:00

Lat pulldown

3 × 10

90s

Walking lunge

3 × 10 / leg

90s

Hanging knee raise

3 × 10

60s

Lift

Fri — Full Body C

Quad / Push / Pull

Front squat

3 × 8

2:00

Incline DB press

3 × 10

90s

Chin-up (assisted if needed)

3 × AMRAP

2:00

KB swing

3 × 15

60s

Side plank

3 × 30s / side

30s

Running Plan

Tue

Easy Zone-2

25 min conversational pace · nose-breathe if possible

Sat

Easy Zone-2 + strides

30 min easy, then 4 × 20s strides @ 80% w/ full walk-back recovery

Nutrition

Cut alcohol & sugar drinks. 3 L water. Protein 1.6 g/kg bodyweight.

Mindset

"Discomfort is the price of waking up. Pay it."

Daily non-negotiables

5 min breathwork
10 min walk after waking
No phone first 30 min
Journal: 3 lines before bed

Journal prompts

"What chains am I wearing?"
"What habit costs me the most?"
"Who am I tired of being?"

Milestone

Day 7: One vice killed. Baseline lifts logged.

Wk 3–4 · Phase

Anchor

Build the rituals

Wk 3–4Anchor

Wk 5–8 · Phase

Build

Forge the engine

Wk 5–8Build

Wk 9–10 · Phase

Heal

Absorb the work

Wk 9–10Heal

Wk 11–12 · Phase

Unleash

Step into the fire

Wk 11–12Unleash

Field Notes

Lived. Not theorised.

Day 90. Rebirth.

You won't recognise the man you used to be. The cage is gone. The fire is yours. Choose your next mountain.

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