My Protocol — Bush Athletics

Step 01 / 05Body

Where you're starting.

Your name (appears on your PDF)

Sex (for BMR math)

Units

Age

Height (in)

Weight (lb)

Body fat estimate — 18% (rough is fine)

Daily activity outside training

Step 02 / 05Target

Primary goal

How hard do you want to push?

Physique you're training toward

Timeline — 12 weeks

Goal weight (optional)

Deadline / event date (optional — overrides weeks)

Step 03 / 05Training

Your week — tap each day to set it

Lift Conditioning Rest

Conditioning you actually enjoy (pick up to 4)

These get assigned to the conditioning days you picked above.

Split format

Auto picks the format that fits your frequency.

Equipment

Training experience

Session length

Injuries or lifts to avoid (optional)

Step 04 / 05Nutrition

Diet style

Meals per day

Cooking time you'll commit

Foods to leave out (optional, comma separated)

Step 05 / 05Review

Intake summary

Takes a couple of seconds. You can rebuild it any time.