MDRN / Library
Everything we know, given away.
The whole method, in public, free, with nothing for sale on any of these pages. Every movement page is generated from the plan engine itself, so the sets and reps on it are the ones a plan starts you on at your level, before your goal and your block move them.
We have no testimonials and nobody famous. This is the proof instead: read it, decide whether we are right, and only then worry about whether you want a plan.
Body part
What you have
What have you got?
The commonest reason a session does not happen is equipment, and it is almost always the wrong reason. Every movement below has a version that needs nothing, written on its own page.
Movements
11 pagesEvery pattern an MDRN plan prescribes, with the cue, the faults that actually show up, the version that needs no equipment, and the real sets and reps at each level of experience. These pages are generated from the plan engine, so they cannot drift from what the plan asks for.
Goblet squat
Weight at the chest, sit down between the hips, drive the floor away. What the squat is for, the three faults that actually show up, the version that needs no equipment, and the sets and reps an MDRN plan prescribes at every level of experience.
Read it → PushPush-up
Hands under the shoulders, ribs down, one straight line from ear to ankle. What the push is for, the three faults that actually show up, the version that needs no equipment, and the sets and reps an MDRN plan prescribes at every level of experience.
Read it → HingeRomanian deadlift
Weight into the heels, hips travel back, spine long. Stand tall at the top. What the hinge is for, the three faults that actually show up, the version that needs no equipment, and the sets and reps an MDRN plan prescribes at every level of experience.
Read it → PullOne-arm row
Hand and knee braced, drive the elbow past the ribs, no twist through the trunk. What the pull is for, the three faults that actually show up, the version that needs no equipment, and the sets and reps an MDRN plan prescribes at every level of experience.
Read it → CarryFarmer carry
Heavy in both hands, ribs stacked over hips, walk tall and keep breathing. What the carry is for, the three faults that actually show up, the version that needs no equipment, and the sets and reps an MDRN plan prescribes at every level of experience.
Read it → BracePlank
Forearms down, glutes on, ribs down. Quality beats duration every time. What the brace is for, the three faults that actually show up, the version that needs no equipment, and the sets and reps an MDRN plan prescribes at every level of experience.
Read it → MobilityThe warm up
Four minutes: a walk, four mobility pieces that take two of them, then one light set. No equipment. They open what sitting closes, and they are why the first working set does not feel like a negotiation.
Read it → MobilityOpen the front of the hips
Half kneeling, squeeze the back glute, hold and breathe. Why the plan asks for it before every session, how long it takes, and the three ways it goes wrong.
Read it → MobilityReach overhead
Back to a wall, arms slide up. Stop before the ribs flare. Why the plan asks for it before every session, how long it takes, and the three ways it goes wrong.
Read it → MobilityRotate through the middle
Seated, turn and look behind you. Both ways, slowly. Why the plan asks for it before every session, how long it takes, and the three ways it goes wrong.
Read it → MobilityAnkles over toes
Knee travels past the toes with the heel down. Both sides. Why the plan asks for it before every session, how long it takes, and the three ways it goes wrong.
Read it →The Daily Three
4 pagesThree small things that happen every day, even on the worst one. They are the most asked about and the least written about part of any health plan, because there is no money in them: nobody sells a walk.
Protein at the first meal
A palm of protein. Roughly the size and the thickness of your own palm, which scales with you and travels with you. Where this sits in the Daily Three, how to attach it to something you already do, and the three ways it falls over.
Read it → Daily ThreeProtein at the second meal
A palm of protein, on the plate before anything else is. Where this sits in the Daily Three, how to attach it to something you already do, and the three ways it falls over.
Read it → Daily ThreeOne walk
One. Any length. Outside. Where this sits in the Daily Three, how to attach it to something you already do, and the three ways it falls over.
Read it → Daily ThreeWater with every meal
One glass, with the plate. Every plate. Where this sits in the Daily Three, how to attach it to something you already do, and the three ways it falls over.
Read it →The kitchen
4 pagesFour shapes instead of recipes. A recipe is a decision, a shopping trip and a failure point; a shape is a pattern you build from whatever is in the fridge.
The Pan
Protein in the pan, vegetables in after, starch on the side. What goes in which order, the three things that go wrong, and how it fits the plate shape MDRN measures by hand.
Read it → AssemblyThe Bowl
Starch on the bottom, protein on top, vegetables around, fat drizzled over. What goes in which order, the three things that go wrong, and how it fits the plate shape MDRN measures by hand.
Read it → AssemblyThe Tray
Everything on one tray, oven at 425, pull it when the edges catch. What goes in which order, the three things that go wrong, and how it fits the plate shape MDRN measures by hand.
Read it → AssemblyThe Cold One
No cooking. Protein, cut vegetables, bread or crackers, something fatty. What goes in which order, the three things that go wrong, and how it fits the plate shape MDRN measures by hand.
Read it →The long reads
5 guidesThe arguments rather than the instructions. These are the pages to read if you are deciding whether any of this is worth your time.
The six movements a week of training actually needs
Push, pull, hinge, squat, carry, brace. Every useful strength programme is a rearrangement of these six, and you can do all of them in a front room with no equipment.
Read it → MealsThe plate shape: eating well without counting anything
Half vegetables, a palm of protein, a fist of starch, a thumb of fat. The case for a shape over a number, and what it gives up.
Read it → The kitchenWhat the evidence actually says about fermented food and your gut
A Stanford trial put fermented food against high fibre for ten weeks. Only the fermented food group gained microbiome diversity, and that result is the reason MDRN does not sell you a microbiome test.
Read it → MovementIs two sessions a week enough?
Yes, if two is what survives a bad week. The honest case for a smaller plan, and why four days often produces less than two.
Read it → SupplementsCreatine: monohydrate, and why the form on the label matters
Monohydrate is the form used in most creatine research, and the fancier version on the shelf is the one to walk past.
Read it →The programmes
A plan resolves to a named block with a length and an end. Three of them, twelve weeks each, on the same six patterns with a different dial. Then it starts again with your own numbers behind you.
- Foundation 12 Learn the six shapes and build a week that survives a bad one. It moves one dial: the rep band on whichever movement leads.
- Load 12 The same six shapes, pulled apart. The lead gets heavier while the rest get longer. It moves one dial: both ends of the band, in opposite directions.
- Tempo 12 The same six shapes and the same weight. What changes is the clock. It moves one dial: how slowly the weight comes down.
All three explained, including who each one is wrong for · Sample plans, by goal, days a week, experience and age
Tools and receipts
- The hand portion calculatorPortions by palm, fist, cupped hand and thumb, for your build and your goal.
- Sample plansBuilt by the real engine, by goal, days a week, experience and age.
- The Verifiable Wellness StandardCriteria any health product can be checked against, and our own scorecard.
- Our checksEvery assertion that blocks an MDRN release, named.
- The build logEvery defect we have found in this product, what changed, and what the fix cost us.
Want this turned into a plan?
Three minutes of questions and you get the whole thing sized to the week you actually have. The first month is free and no card is involved.