GROUNDWORK

You go four times a week. You've been going for over a year.

And if you're honest, you look about the same as you did six months ago.

I want to take one thing off your shoulders: that is not a discipline problem. You are showing up. The showing up is the hard part and you already solved it.

Here's what I think is actually happening.

Your training comes from a folder of saved videos. A glute day you screenshotted in March. A leg day from someone else. Three exercises you like and two you saw last week. Every session is a different combination.

So you are working hard on a different stimulus every time, and your body has nothing to adapt to. It's like sprinting in a new direction every week and wondering why you haven't gotten anywhere.

A list of exercises is not a program.

A program is a list of exercises plus a progression, plus a plan for what happens when you get tired. The progression is the part nobody sells you, and it's the part that actually produces the change.

Over the next week I'm going to show you exactly what that looks like. Not vaguely. I'll show you the actual rule, and then I'll show you a real session out of the middle of the program so you can judge it yourself.

If at the end you want the whole thing, it's twelve weeks and it's $67.

If you don't, you'll still leave with the rule, and the rule works on whatever you're already doing.

Tomorrow: the one rule.

This is the most useful email I'll send you. It works on your current training, today, whether or not you ever buy anything from me.

Here it is:

Hit the top of the rep range on every set. Next session, add weight and start again at the bottom.

That's called double progression, and it answers the question that kills most people in week two: the weight got easy, now what?

Let's run it on a real exercise. Hip thrust, programmed at 3 sets of 8 to 12.

Session 1. 95 lb. You get 12, 10, 9. You hit the top on set one and faded. Hold. Same weight next time.

Session 2. 95 lb. You get 12, 12, 10. Better. Still not all three. Hold.

Session 3. 95 lb. You get 12, 12, 12. That's the trigger. Add weight.

Session 4. 105 lb. You get 9, 8, 8.

Look at session 4 for a second, because this is where people quit on themselves. Your reps just dropped from 12 to 8. That feels like going backwards.

It isn't. You're now doing 8 reps with a weight you couldn't do 8 reps with a month ago. That drop is the entire point. Then you climb again.

Do that for twelve weeks across every exercise and the numbers get genuinely difficult to argue with.

Two things that make it work:

Track everything. Weight and reps, every working set. The rule is useless if you can't remember what you did last time. Notes app is fine.

Stop leaving five reps in the tank. If you finish a set and could have done five more, the weight is too light and the rule will never trigger. Most sets should end with about two left.

That's it. Go use it.

Thursday I'll show you a real session out of week 7 so you can see what it looks like when it's built out properly.

Most program sales pages show you a blurred screenshot and a testimonial.

Here's an actual session out of the middle of GROUNDWORK. Block Two, Day 3. Week 7.

And the notes that come with it:

RDL at 6 to 8. The weight is heavy enough now that your grip fails before your hamstrings do. Use straps. Straps aren't cheating, they're the reason you get to train the muscle you're actually trying to train.

Hip thrust. This should be your fastest climbing lift in the program. It's normal to add weight almost every session here while your squat crawls. Don't read that as the squat failing.

That's one of forty-eight sessions. They all look like that.

Notice what's in there that your saved-videos folder doesn't have: a rep range that's deliberately lower than week 1, an effort target on every single line, real rest times, and a reason.

RIR 1 means one rep left in the tank. Not "go hard." An actual instruction.

The whole thing is twelve weeks, four days a week, three blocks, with deloads scheduled in weeks 4 and 8 before you stall rather than after. It ends with a test week where you retest the same four lifts from week 1 and read the difference in writing.

$67, once. You keep it and you can run it again.

→ See the full program

I'd rather lose the sale than take money from someone this isn't built for. So here are the four people who should not buy GROUNDWORK.

If you've been training under six months. You don't need periodization yet. You need consistency and time under a barbell. Almost anything works right now, and that's a good problem. Come back in the spring and it'll be worth far more to you.

If you can only train twice a week. This is a four day split. Cutting it in half breaks the structure, and you'd be paying for something you can't run. Find a two day program written as a two day program.

If you train at home with dumbbells and a bench. You'd be substituting on nearly every lift. It's technically possible and it's not what you deserve for $67.

If you want a specific body in twelve weeks. I can't promise that and nobody honestly can. Too much of it is genetics, food, sleep, and how long you've been training. What I'll promise is that you'll lift more in week 12 than week 1, and the program shows you exactly how it plans to get there.

If none of those describe you, you're who I wrote it for: training six months or more, four days a week available, commercial gym, tired of guessing.

→ Get GROUNDWORK, $67

This is the last email I'll send about GROUNDWORK.

I'm not going to tell you the price goes up at midnight, because it doesn't. I'm not going to tell you there are twelve spots left, because it's a document and there are infinite spots. You've gotten those emails before and so have I.

Here's the honest version.

The page stays up. The price is $67 and it stays $67. If you buy it in March instead of today, you'll get exactly the same thing.

The only real cost of waiting is that twelve weeks from now you'll be twelve weeks further into the folder-of-saved-videos approach, and we both know what that produces because you've already run that experiment.

What you get:

• Forty-eight sessions written out in full, nothing generic
• One progression rule that tells you exactly when to add weight
• Deloads scheduled in weeks 4 and 8, before you stall
• An exercise library with two substitutions for every lift
• A test week that measures the difference against where you started
• Thirty day refund, no questions, no form to fill in

→ Get GROUNDWORK, $67

And if it's not for you, genuinely, keep the rule from email two. Hit the top of the range on every set, then add weight. That one sentence will do more for your training this year than most things you could buy.

Go lift.