Your All-In-One Physique Hub

BUILD YOUR
BEST SELF

Plan your day around work, school, and training. Fuel smart. Build a physique you're proud of.

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My Routine
Set your work and school times — get a smart weekly schedule built around your life.
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Workouts
Strength, HIIT, cardio, calisthenics — browse routines for any goal or time slot.
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Fuel Guide
Food ideas for school, work, home, and pre/post workout. Eat to build.
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Pro Tips
Sleep, recovery, progressive overload and more — the pillars of a great physique.
MY WEEKLY ROUTINE
Set your preferences once — get a full 7-day plan built around your life.

⚙️ TYPICAL WEEKDAY

Work starts
Work ends
School starts
School ends

🏋️ TRAINING PREFERENCES

Train time
Session length
Training days
Include every day
Morning stretch (10 min)
Evening walk on rest days
Sleep schedule (10:00 PM)

🍽️ MEAL TIMES

Breakfast
Lunch
Dinner
YOUR WEEKLY BLUEPRINT
Weekly targets
Protein (daily)~175g
Water (daily)3L
Sleep (nightly)8 hrs
WORKOUT LIBRARY
Tap a category to filter. Click any card to see the full routine.
PUSH DAY
Exercises
FUEL GUIDE
Foods sorted by when and where you eat them. Eat to build.
PRO TIPS
The science-backed habits that actually build a great physique.
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PROGRESSIVE OVERLOAD
  • Add weight, reps, or sets each week — even tiny increases drive growth.
  • Aim to beat your previous session by at least 1 rep or 1 kg.
  • Track your lifts — you can't improve what you don't measure.
  • Plateaus are normal — deload weeks every 4–6 weeks help you push through.
  • Focus on compound lifts: squat, deadlift, bench, row, overhead press.
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NUTRITION FUNDAMENTALS
  • Aim for 1.6–2.2g of protein per kg of bodyweight daily.
  • Eat in a slight calorie surplus to build muscle (200–300 cal above maintenance).
  • Don't skip carbs — they fuel your training and top up glycogen.
  • Meal prep on Sundays so you have food ready for busy school/work days.
  • A protein shake is fine but real food first — whole eggs, chicken, Greek yoghurt.
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SLEEP & RECOVERY
  • 8–9 hours is where most muscle growth and recovery happens — non-negotiable.
  • Go to bed and wake up at the same time every day, even weekends.
  • No screens 30 min before bed — blue light tanks your melatonin.
  • Cold showers post-workout reduce soreness and improve mood.
  • Rest days are growth days — passive rest beats overtraining every time.
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MINDSET & CONSISTENCY
  • Consistency beats intensity — 3 average sessions beats 1 perfect session.
  • Take monthly progress photos, not daily — changes are too slow to see daily.
  • Find training you actually enjoy — you won't stick to something you dread.
  • Social accountability matters — train with a mate or join a local gym.
  • Give it 12 weeks before judging results — real change takes time.
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HYDRATION
  • Drink at least 3L of water a day, more on hot Aussie days or hard sessions.
  • Start your morning with 500ml of water before anything else.
  • Bring a 1L bottle to school or work and refill it 3 times.
  • Electrolytes (sodium, potassium) matter if you sweat a lot.
  • Urine should be pale yellow — dark = dehydrated, clear = overhydrated.
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WEEKLY STRUCTURE
  • 3–4 training sessions per week is optimal for most beginners and intermediates.
  • Push/Pull/Legs split or Upper/Lower split are both excellent for building muscle.
  • Don't train the same muscles two days in a row — let them recover.
  • Add a 20–30 min walk on rest days to stay active without overloading.
  • Review your week every Sunday — adjust schedule if life gets in the way.