The Model Program Cover in black

pdf training plan

the model program

full-body training, core work and conditioning, arranged into a structured three-day week.

6 weeks · 3 days / week

$97.00 USD $129.00 USD

available

the plan + the food guide, in one pdf.

no app needed.

38 fighter before + afters in the hall of fame
what's inside see the pages

[ what's inside ]

know what
you're doing.

three full-body days
six weeks of training, with three full-body sessions laid out each week.
glutes, abs + lateral shoulders
hip-loading work, core work and conditioning feature across the sessions.
food guidance, in the same pdf
nutrition notes, meal plans, shopping lists and recipes accompany the training.
one pdf
the plan + the food guide, in one pdf. le bowl included. no app needed.

[ a look inside ]

the actual pages.

selected pages from the model program.
open a page to read it closer.

The Model Program · page 15 · the gym cheat sheet
page 15 · the gym cheat sheetread page
The Model Program · page 176 · le bowl from the guide
page 176 · le bowl from the guideread page
The Model Program · page 30 · week 1 · full-body session
page 30 · week 1 · full-body sessionread page
The Model Program · page 134 · brands from the guide
page 134 · brands from the guideread page
The Model Program · page 133 · plant-based shopping list
page 133 · plant-based shopping listread page

the model program · sample pages

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[ before you start ]

the practical
bits.

is this a pdf or an app membership?

a pdf: the plan + the food guide. no app needed. the app membership is separate.

how is this different from perfect form?

this is a training plan. perfect form is a separate exercise guide for understanding setup and mechanics.

do i need the app to use the pdf?

no app membership is included or required for the pdf purchase. the app is a separate way to train, with video demos and workout logging.

will anything be shipped?

no. this is a digital download.

where can i get help with my order?

contact us with the email address you used at checkout.

a look inside the app

[ a different way to train ]

get it all on the app.

every phase, every lift filmed with the cue + the log, plus momo[life] for the rest of the day.

get it all on the momo[muscle] app. 7 days free.

start free for 7 days

7 days free for eligible new members. renewal + cancellation terms at checkout.