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Macro calculator with 3 goal modes

30 high-protein recipes

Bulk, cut, and recomp templates

28 daily 15-minute mobility sessions

4 long-form recovery yoga flows

Squat, hinge, and overhead-specific drills

10-week functional training plan

Kettlebell and sandbag progressions

Single-leg stability and anti-rotation core work

12-week PPL hypertrophy split

Optional upper/lower variant

Mind-muscle cue library

30 follow-along HIIT sessions

Tabata, EMOM, and AMRAP formats

Heart rate zone targets

40+ HD lift technique videos

8-week progressive overload program

Downloadable training log