The Reset
Starts Now
Free 4-Week Program
Lose fat or build muscle — pick your goal and get a simple, real plan you can run at home or the gym. No fluff, no crash nonsense. Just the work that moves the needle.
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Pick your goal below and your 4 weeks open up. Check your email for a copy too.
Start here — what's the goal?
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Step 1 · Your starting line
📍 Take your baseline first

Before you train, capture where you are today. Fifteen minutes, and it's the reason Week 4 means something — that's when you retake these exact numbers and see what moved.

Be honest, not impressive. Nobody sees this but you — the messier your real starting point, the more obvious your progress.

📸 Your day-1 snapshot
  • Bodyweight, first thing in the morningOptional — skip it if the number stresses you out
  • Waist at the belly button + one measurement you care aboutArm, hip, or thigh — same spot every time
  • Front and side photo, same light, same mirrorPrivate. This is the one that never lies
  • Days you moved on purpose last weekYour honest normal, not your best week
  • Sleep and energy, 1–10What a normal day feels like before we change anything
📋 5 questions — so the plan fits your life
  • How many days can you realistically train?Your normal week, not your best one
  • Where are you training?Full gym, home with a few things, or bodyweight only
  • Any injuries or moves to avoid?Anything a knee, back, or shoulder says no to
  • What time of day will you actually do it?Build the habit around your real schedule
  • What made past attempts fall apart?Name it now so Week 3 doesn't ambush you
How it runs

3 sessions a week, ~30 minutes each — full-body strength plus a short conditioning finisher. The strength work is what keeps your muscle while the fat comes off.

Gear: a pair of dumbbells (or a resistance band) covers it. No dumbbells? Every move has a bodyweight version — just do the reps slow.

Every day: the daily habit below. Fat loss is won outside the workout as much as in it.

⚡ Daily — the base
  • Get your steps — aim for a daily walk, and a 10-minute one after your biggest meal
  • Protein with every meal — it keeps you full and protects muscle
  • Fill half your plate with veggies before anything else
  • 7–8 hours sleep — short sleep sabotages fat loss
Get your exact daily calorie target →
Before you start: this is general fitness info, not medical or nutrition advice, and it's not a substitute for personalized care. Train within your ability, warm up, and stop if anything hurts — sharp pain is a stop sign. Aim for steady, sustainable change, not extreme restriction. If you have a health condition, an injury, are pregnant, or it's been a while, check with your doctor first.
The 4-week build — tap a week
Session A · Full Body
Goblet squat (DB or bodyweight)3 × 12
Push-ups (incline if needed)3 × 10
One-arm DB row (or band row)3 × 12 / side
Glute bridge3 × 15
Plank3 × 30 sec
Session B · Full Body
Reverse lunge3 × 10 / leg
DB shoulder press (or pike push-up)3 × 10
Bent-over row (DB or band)3 × 12
Hip hinge / DB Romanian deadlift3 × 12
Dead bug3 × 8 / side
Session C · Strength + Conditioning
Circuit ×3 — rest 60 sec between rounds:
Bodyweight squats15
Push-ups10
DB / KB swings (or fast glute bridge)15
Mountain climbers20
March or jog in place45 sec
Rest a day between sessions. Clean reps, not ego reps — this week is about the habit locking in.
Run the same 3 sessions — with these bumps:
Add one set to the first move of each session+1 set
Lower slow — 3 seconds down on every reptempo
Session C circuit: cut rest to 45 secharder
Planks: add 10 seconds+time
Same food habits, held steady. This is where the scale and the mirror start to move.
Level up sessions A & B:
Pair moves back-to-back (squat → push, row → lunge)supersets
Add a set to the two main lifts+1 set
Harder push-up variation (lower the surface)harder
Finisher (end of each session)
Walk / run intervals — hard, then easy6 × 20s/40s
— OR — fast DB swings3 × 15
You'll feel fitter than week 1 — that's the fat-burning engine getting bigger.
Peak the 3 sessions:
Main moves4 sets
Hardest variation you can do cleanquality
Finisher every sessionpush it
Circuit rest cut to 30 secdensity
End of Week 4 — check yourself
Time a plank. Count max push-ups.retest
Same photo, same mirror as day 1proof
Four weeks of showing up. That's the base. Now we decide how far you take it.
How it runs

4 sessions a week — Upper, Lower, Upper, Lower. ~40 minutes each. This split hits every muscle twice a week, which is where growth comes from.

Gear: dumbbells and a bench (or gym access) is ideal. Home with just bands? Every move has a swap — the key is pushing close to failure.

Every day: the daily habit below. You don't grow in the gym — you grow eating and sleeping after it.

⚡ Daily — the base
  • Protein with every meal — it's the raw material for muscle
  • Eat enough — building needs fuel, don't train hungry
  • 7–8 hours sleep — this is when the muscle actually gets built
  • Add a little weight or a rep whenever a set feels easy — that's the whole game
Get your exact daily calorie target →
Before you start: this is general fitness info, not medical or nutrition advice, and it's not a substitute for personalized care. Warm up, keep good form, and stop if anything hurts — sharp pain is a stop sign. If you have a health condition, an injury, or it's been a while, check with your doctor first.
The 4-week build — tap a week
Day 1 · Upper
DB bench press (or push-ups)4 × 8–10
One-arm DB row4 × 10 / side
DB shoulder press3 × 10
Band or DB pullover / pulldown3 × 12
DB curl3 × 12
Triceps extension or dips3 × 12
Day 2 · Lower
Goblet / DB squat4 × 10
DB Romanian deadlift4 × 10
Reverse lunge3 × 10 / leg
Standing calf raise3 × 15
Plank3 × 40 sec
Day 3 · Upper (variation)
Incline DB press (or decline push-up)4 × 10
Chest-supported / DB row4 × 10
Lateral raise3 × 15
Band pull-apart / face pull3 × 15
Hammer curl3 × 12
Overhead triceps3 × 12
Day 4 · Lower (variation)
DB deadlift4 × 8
Bulgarian split squat3 × 8 / leg
DB step-ups3 × 10 / leg
Seated / standing calf raise3 × 20
Dead bug3 × 10 / side
Pick weights where the last 2 reps are hard but clean. Write them down — next week you beat them.
Same 4 days — progress them:
Add a rep or two to every set you can+reps
Hit the top of a rep range? Add weight next set+load
Control the lowering — 2–3 sec downtempo
Progressive overload is the whole point. A little more than last week, every week.
Level up the 4 days:
Add one set to your first two lifts each day+1 set
Last set of each lift — push to 1–2 reps from failureeffort
Keep beating your logged numbers+load
More total work drives growth — as long as your form holds and you're recovering.
Peak the 4 days:
Heaviest weight you can move clean on main liftstop set
Full effort on every working setpush it
Then plan an easier week to recover before you repeatdeload
End of Week 4 — check yourself
Compare your logbook to Week 1retest
Same photo, same lighting as day 1proof
Stronger numbers on the page and more you in the mirror. That's four weeks done right.