Founder's Routine
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The Chicago Protocol

14 weeks to build the engine for 26.2 miles without sacrificing the superhero physique. This is the exact daily execution framework.

Monday: Build & Base
05:00 AM Solo Gym: Push Hypertrophy
05:00 PM 4-6 Miles: Easy Zone 2 Run
Tuesday: Pure Strength
05:00 AM Solo Gym: Lower Body (Squats/RDLs)
PM Active Recovery
Wednesday: Conditioning
05:00 AM 1.5mi Walk + F45/OT Cardio Class
06:00 AM 1.5mi Walk Cool-down
Thursday: The Pull
05:00 AM Solo Gym: Pull Hypertrophy
PM Active Recovery
Friday: Functional Pump
05:00 AM Solo Gym: Upper Body Pump
05:00 PM 4-5 Miles: Shakeout Run
Saturday: The Holy Grail
06:00 AM 10 to 20 Miles: Endurance Run
Notes Fuel with 40-60g liquid carbs per hr

Baseline Nutritional Directives

Protein 175g
Fats 53g
Carbs Fill

*Caloric totals and carbohydrate thresholds are dynamically adjusted based on daily systemic output.

Calculate Your Macros

Built for High Performers

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