The Big 4: squat, overhead press, bench, deadlift. Linear weekly loading (80%→85%→90% of TM). Every primary lift ends with a rest-pause Set 6. Week 4 is always a deload. This is where strength is built.
P2
Speed Strong
6 weeks flat — no cycles
Contrast training. Every heavy barbell set is immediately paired with an explosive movement — box jumps, sprint, plyo push-up. Builds rate-of-force-development on top of the strength base from P1.
P3
AKF Fat Loss
3–10 cycles · ~24.5 days each
Bryant's most aggressive fat-loss protocol. Each cycle: 2.5-day initiation fast (depletes glycogen, enters deep ketosis) → 21 days keto eating → 1 strategic refeed day (spikes leptin). Lifting continues at 70% TM straight sets — no rest-pause.
Training Principles
Training Max (TM)
90% of your estimated 1RM. You never train your actual max. All weekly percentages (80/85/90%) are calculated off this number. Set it once in Setup — the app calculates every weight from there.
Don't know your max? Start Here →
Rest-Pause Set 6
Every primary lift gets a 6th set: 3 clusters with 20–30s rest between. ① Max reps to failure ② Near failure ③ Squeeze out remaining. Bryant: "Counts as 3 sets for CNS purposes. The fatigue is the point."
+5 lb Rule (Each Cycle)
After each 4-week cycle, add exactly 5 lbs to the lift TM and restart at 80%. Never more than 5 per cycle. If it feels easy, move more explosively and get more reps on the rest-pause — never skip the schedule.
Deload — Week 4
Every 4th week: 65% TM, 3 straight sets, no rest-pause. Form focus only. The deload is not optional — it's the week your CNS recovers and adaptations consolidate. Skipping it eventually stalls progress.
Nutrition Methodology
16:8 Intermittent Fasting (P1 & P2)
Eating window 11am–7pm. Train fasted at 6:30am — black coffee and electrolytes only. Breaking fast 2.5 hours post-workout keeps fat oxidation elevated without sacrificing muscle. Bryant endorses fasted morning training specifically.
Carb Cycling
Training days: 2,950 cal, 330g carbs. Rest days: 2,650 cal, 221g carbs. Protein is 215g every single day regardless — non-negotiable. Carbs are highest in Meal 1 (the post-workout recovery window). Rest days are fat-burning days.
Phase 3 — AKF Keto Cycle
Keto days: ~2,400 cal, <40g net carbs, ~145g fat, 215g protein. Refeed day: 4,500–5,000 cal, 550g+ carbs, fat kept low (fat kills the leptin response). The refeed exists to reset the metabolic thermostat before the next cycle — not a cheat day.
Non-Negotiables
No liquid calories. No whey shakes — eat protein from whole food. 1g protein per lb bodyweight. Zero alcohol during AKF cycles. Bryant: "Failing to prepare is preparing to fail." Meal prep twice a week.
P1 Foundation
P2 Speed Strong
P3 AKF
‹ All Days
Session Log
Active Phase
Phase 1 Foundation
Phase 2 Speed Strong
Phase 3 AKF
Week
W1 80%
W2 85%
W3 90%
W4 Deload
Cycle
Cycle #
−
1
+
Program Start Date
Pick when you start — week & cycle auto-update every time you open the app. No manual tracking needed.
Squat
Est. 1RM
—
lbs
Training Max (90%)
—
lbs
Overhead Press
Est. 1RM
—
lbs
Training Max (90%)
—
lbs
Bench Press
Est. 1RM
—
lbs
Training Max (90%)
—
lbs
Deadlift
Est. 1RM
—
lbs
Training Max (90%)
—
lbs
Saved Training Maxes
Squat—
OHP—
Bench—
Deadlift—
Cloud Sync
Workouts sync automatically. Save this code to restore your data on a new device.