Physique profile
- The look
- Sleek and explosive. Lean, with defined legs and shoulders.
- Priority muscle groups
- Legs, glutes, shoulders, core
- Body fat target
- Lean
- Best fit for
- Athletic builds. Beginners and up, with scaled jumps.
Training
- Weekly split
- 4 days: 2 speed and power, 2 strength
- Conditioning
- Short sprints with full recovery
- Recovery
- Mobility and a consistent sleep schedule
Core lifts
- Hang clean
- Box jump
- Bulgarian split squat
- Bench press
- Pull-up
Unorthodox methods
- Sprint starts
- Bounding
- Reaction drills (ball drops)
- Animal-flow movement
- Low prowl walks
Nutrition approach
Clean, plant-forward, with quality protein
- Vegetables at every meal
- Lean protein sources
- Light, early dinners
12-week recomp arc
- 1
The Heir
Weeks 1–4
Movement quality and base strength.
- 2
The Trial
Weeks 5–8
Speed and power blocks.
- 3
The Crown
Weeks 9–12
Explosive tests and a lean reveal.
Mindset and lore
Carries the weight of a crown. Trains like it.
Move like you own the ground.