A taste of what it's like to actually be coached.

Your 7 Days

You told us you're a sales director on the road three to four days a week, training three times a week with full gym access, and no injuries holding you back. The biggest thing working against you isn't your training, it's your sleep. So this week is built to prove two things at once: that the training actually fits your week, and that fixing one habit can move the needle fast.

These 7 days cover your training sessions, a straightforward daily calorie and protein target, and one recovery focus worth fixing first. It's a taste of the real thing, not the complete picture, that comes next.

Daily Targets

One flat target for the week, kept simple while you get a feel for it.

A full block cycles your calories around training instead of holding one flat number, more on training days, less on rest days. You'll see that from day one of Block 1.

Your Sessions

Full exercises, sets, and reps for each session are already loaded in your Workout tab (dumbbell icon) in the app.

One Recovery Focus

You rated your sleep as poor and flagged late screen time after work calls. For lean muscle gain specifically, that's costing you the growth hormone release that happens in your first deep sleep cycle. One change this week: phone off and lights down by 9:30pm, even on travel nights. That's it, just that one.

What Continuing Looks Like

A full 1% Club program takes this same approach and builds it out properly: training that progresses week to week instead of repeating, in-app tracking for your habits and daily targets, calories and macros that cycle with your training instead of one flat number, hydration targets, and a full review at the 6-week mark that turns into your next block.

Your Trial (7 Days)

• One flat calorie and protein target for the whole week
• 3 sessions, matched to your goal and equipment
• Session names only, no exercise breakdown in the plan itself
• A single week, no progression built in

Block 1 (If You Continue)

• Calories cycle every single day, up on training days, down on rest days
• 5 sessions a week, built around your real schedule
• Full sets, reps, and coaching notes for every exercise, loaded in the app
• A full 6-week block with progressive overload week to week, then a review that shapes Block 2

Daily Calorie and Macro Targets

Protein stays fixed at your 2.4g per kg goal bodyweight floor every single day. Calories now cycle, higher on training days to fuel the work, lower on rest and recovery days.

Weekly Training Schedule

Three sessions a week during the trial. Five by Block 1, once we know your schedule actually holds up, progression built in from week to week instead of repeating the same week six times.