Routine templates

Full Body 3×, Upper/Lower 4×, PPL 6× and trek prep — Sheets & Notion progression sheets.

Battle-tested progression sheets · Notion / Sheets

Full Body 3× · Beginner

Beginner · strength + movement

Mon / Wed / Fri · Google Sheet

Upper / Lower 4× · Intermediate

Intermediate · hypertrophy

Upper · Lower · rest · repeat · Google Sheet · Notion

Push / Pull / Legs 6× · Advanced

Advanced · high frequency

P × P × L × P × P × L · Spreadsheet

Trek Prep 4× · All levels

Altitude & endurance · TUF specialty

2 strength + 1 hike + 1 mobility · Notion

The sheets are free — leave an address and a coach sends the one you asked for. The nine calculators need nothing at all.

Other tools

Trek readinessWhat the trek asks against what you are doing now — the gap, named, and the weeks to close it.
Hike timeNaismith's rule, corrected for descent, pack and the stops nobody plans for.
Heart-rate training zonesFive zones from your own resting rate, not a formula that ignores your fitness.
Daily energy and proteinWhat a day actually costs you, and how much protein supports the training on top.
Body compositionBody fat from a tape measure, and the fat-free mass index that actually tracks your training.
One-rep maxYour working maximum as a range, from two formulas that disagree — plus the percentages to train off.
Meal builderDaily calories and a diet preference → 3 meals + snack framework, instantly.
Interval timerTabata, EMOM, hill repeats — with sound, a wake lock, and a clock that stays right in your pocket.
Muscle mapClickable anatomical map — tap a muscle to see the exercises that actually train it, with cues.
Workout vaultFilterable workout cards — no-equipment, dumbbell, core and cardio — with printable PDF.

That is the part worth talking through, and the first conversation is free and takes half an hour.

Free 30 minutes, no obligation.

Other tools

Trek readinessWhat the trek asks against what you are doing now — the gap, named, and the weeks to close it.

Hike timeNaismith's rule, corrected for descent, pack and the stops nobody plans for.

Heart-rate training zonesFive zones from your own resting rate, not a formula that ignores your fitness.

Daily energy and proteinWhat a day actually costs you, and how much protein supports the training on top.

Body compositionBody fat from a tape measure, and the fat-free mass index that actually tracks your training.

One-rep maxYour working maximum as a range, from two formulas that disagree — plus the percentages to train off.

Meal builderDaily calories and a diet preference → 3 meals + snack framework, instantly.

Interval timerTabata, EMOM, hill repeats — with sound, a wake lock, and a clock that stays right in your pocket.

Muscle mapClickable anatomical map — tap a muscle to see the exercises that actually train it, with cues.

Workout vaultFilterable workout cards — no-equipment, dumbbell, core and cardio — with printable PDF.