@OptimalAnt

The regimen library

14-day consistency

Three full-body sessions, daily movement, and room for recovery. Follow the guide at home or in the gym.

Strength. Movement. Recovery.

The base plan rotates Strength A, B, and C over three training days each week. Your check-in follows the weekdays you choose, so recovery fits your own schedule.

Home and gym versions use the same movement patterns. Beginner sessions use two sets; intermediate sessions use three. These are fixed templates adapted from the guide.

Read the original PDF ↗

Your two weeks

Preview the base schedule. Choose your actual strength days when you join.

Day 1 · home · beginner

Strength A

Squat, push, hinge, pull, core

Warm up for 5–7 minutes: easy walking, arm circles, bodyweight squats, and gentle hip hinges. Rest between sets as needed; finish with a few comfortable reps still available.

  • Bodyweight squatUse a comfortable depth and a controlled descent.2 × 8–12
  • Wall or incline push-upUse a wall or stable exercise bench for the easier version.2 × 8–12
  • Bodyweight hip hingeMove from your hips; keep the range comfortable and your back steady.2 × 8–12
  • Band row or prone W raiseFor a band row, loop a suitable band around your feet while seated, following its instructions. Without equipment, lie face down and gently lift arms in a W. This is a lighter back movement, not a loaded-row equivalent.2 × 8–12
  • Dead bugMove slowly, breathe, and keep your lower back comfortable.2 × 8 each side

Start with a version you can control. Beginner plans use 2 sets; intermediate plans use 3. Stop an exercise if it causes pain.

8,000 steps or 30 minutes of moderate cardio. A brisk walk, bike ride, or swim all work.

What counts in the challenge

  • Reach your own protein target and get at least 7 hours of sleep each day.
  • Complete 8,000 steps or 30 minutes of moderate cardio each day.
  • Follow your chosen strength schedule toward a weekly goal. Strength does not block a daily check-in.
  • Save before midnight Eastern. Two missed days per 14-day round are protected by grace.
  • A completed check-in that reaches 7 consistency days earns one free round; reach 14 for Locked. Protected days keep the count connected.

This app follows the guide with a weekly strength goal and two grace days per round. Grace protects continuity after a missed day; only a completed check-in advances the card or unlocks a reward. The original guide is preserved as supplied.

Start your 14 daysDownload regimen specification