Match the work to the night you had.
Wrecked? Baseline.
Fifteen minutes. Up three times, running on fumes. The workout you can always do, half-speed if you need it.
Everything else? The Full session.
Slept okay, got a window. The same session at full length: four honest sets per pattern, two reps in the tank.
Neither answer is the wrong answer. Some nights Tony takes the Baseline too.
Fifteen minutes you can always do.
Garage, gym, or the living room floor. Two versions for the night you had, slept-okay and half-speed. Free forever.
Three minutes of easy movement to wake everything up. Nothing clever.
Strength work never goes to failure. Two reps stay in the tank, every set.
The week I actually train.
The goal, not the entry fee. A full seven days, the same shape as mine.
Rest is on the calendar.
Scheduled, not earned. It is part of the build, same as the lifting.
Progress is programmed, not hoped for.
The load moves up on a schedule your recovery can keep.
The work most plans skip.
Carries, sleds, stability, moving in every direction. The stuff that keeps a dad durable.
The Week shows you one good week, free forever. The Program strings sixteen weeks together: loads filled in, progression mapped, and a plan for the weeks that fall apart. It is the paid tier, and it opens later.
Easier than you think it should be. On purpose.
Reps left in the tank on every lifting set. Under a loaded bar, failure is where tired dads get hurt.
ROBINSON 2024Injury risk for athletes training hard on under eight hours of sleep. Hard efforts wait for good nights.
MILEWSKI 2014Steps, not ten thousand. The benefit curve flattens long before the guilt does.
LANCET 2025It counts by the week, not the day. One bad Tuesday changes nothing.
HOUSE RULEThere is no day one. The week starts whenever you do.
HOUSE RULE
There is no day one. There is only tonight.
There is no ceiling on how far you take this, and a floor of fifteen minutes on the nights you can't. Wrecked or not, tonight counts. Everything below is free, forever.
You never start over.
Free forever · No streaks · No day one · One email a week