FOUNDATION
Full body · 3 days a week
DAY ONE
Log your starting point
Three photos, five minutes — you'll thank yourself in 30 days.
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PER EXERCISE
3 SETS
REPS
8–10
EFFORT
1–2 LEFT
REST
60–120s
BEFORE
WARM-UP
5 MIN
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HOW TO LOG YOUR STARTING POINT
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Your 30-day plan
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Day one
Your starting point
Progress is invisible day to day. In 30 days, you'll want proof of how far you've come — and you can't see progress you didn't measure.
Take three photos now. Save them to your phone. Don't look at them again until day 30. This is step one of the system.
THE THREE ANGLES
01
FRONT
Face the camera straight on. Arms relaxed by your sides. Then a second shot, arms flexed.
02
SIDE
Turn 90°. Arms relaxed by your sides. Capture the profile of your chest, stomach and back.
03
BACK
Face away from the camera. Arms relaxed, then arms up to flex your back and shoulders.
THE PROTOCOL
WHEN
Morning, before food or water.
WHERE
Same spot, same lighting. Plain wall works best.
WEAR
Minimal — shorts only, or briefs. You need to see the physique.
REPEAT
Re-shoot the same three angles at the end of week 2 and again on day 30.
I've taken my photos
