MDRN / Sample plan
Lighter: 3 days a week, coming back to it, 18 to 29
A preview of how MDRN starts somebody coming back to it, aged 18 to 29, who wants to feel lighter and can give it 3 days a week. The first session is exactly what that person gets. The whole plan, sized to your own week, is free and takes three minutes.
The week
3 sessions a week, roughly 40 minutes each. Stop with 3 in the tank on every set. Ninety seconds between sets.
Session 1
- Goblet squat 3 sets of 10 Weight at the chest, sit down between the hips, drive the floor away.
- Push-up 3 sets of 12 Hands under the shoulders, ribs down, one straight line from ear to ankle.
- Romanian deadlift 3 sets of 12 Weight into the heels, hips travel back, spine long. Stand tall at the top.
- One-arm row 3 sets of 12 Hand and knee braced, drive the elbow past the ribs, no twist through the trunk.
- Farmer carry 3 sets of 12 Heavy in both hands, ribs stacked over hips, walk tall and keep breathing.
In your own plan
The other 2 sessions, with every dose, the rest between sets, and what to do when a week goes sideways.
Build mine free →Your strength will come back faster than your tendons will. Hold the weight down for three weeks even when it feels easy, then add load.
Every meal, measured by hand
3 meals a day, each one sized with your hand, not a scale. See the plate for your build.
The Daily Three
- Protein at the first meal
- One walk
- Water with every meal
Where the habits start
- The Daily Three, every day Nothing stacks on nothing. Three small things are the base everything else sits on.
Then 8 more, each added only once the one before it runs itself. The path is in your own plan.
A sample cannot know three things a real plan uses: your safety answers, your own sentence about what you want, and the week you actually get. Your plan takes all three into account and changes every week you tell it how the last one went. Nothing here is medical advice.
Yours will not be a sample.
Three minutes of questions, a safety check, and a plan sized to your week as a PDF you keep. Free, no card.
Change one thing
Goal
Days a week
Training