This is the first version of The Protocol. More features and protocols coming soon. Questions? Message our team on Telegram.

Exercise

Strength Base

Overview

Three balanced weekly sessions built around compound movement patterns.

How to do it

  1. 1Choose one clear moment in the day to practice it.
  2. 2Keep the first version simple enough to repeat for seven days.
  3. 3Track one signal: energy, sleep, mood, strength, or consistency.

Effort

Free45 minMedium

Keep in mind

This is a practical habit guide, not medical advice. Adjust the protocol to your context and speak with a qualified professional when health conditions, medication, or symptoms are involved.