Upper body
- Warm up for 5 minutes, then 2 lighter sets.
- Dumbbell press and row: 3 sets of 6–10 reps each.
- Incline push-up or chest fly and reverse fly: 2 sets of 10–12 reps each.
- Rest 60–90 seconds between sets. Record weight and reps.
THE ORIGINAL · TEST FREAK 1.0
30 DAYS. A REAL PLAN.
YOUR WORK STARTS HERE.
Pick a schedule, follow the workouts and log what you actually do. This protocol is available to preview now and to revisit throughout your first month.
Training and recovery drive the routine. The supplement is optional support, not a promised result. Individual outcomes vary.
01 / SET THE BASELINE
Before you begin.
On Day 1, record the weights and reps you can perform with good form. Note your sleep, energy and how many sessions you can realistically complete. Photos or measurements are optional.
02 / KEEP IT PRACTICAL
Choose your week.
Three strength sessions are the core plan. Add the fourth core and cardio session if your schedule and recovery allow. Rest days are part of the plan.
03 / REVIEW THE WORK
Check in on Day 30.
Compare your session log with Day 1, then decide what to repeat. Changes to your body are individual; a completed log is a concrete record of your effort.
YOUR 30-DAY CALENDAR
Show up. Log it. Repeat.
Select a schedule. Check off days on this device as you go; your progress is saved in this browser.
0 of 30 days logged
WEEK 1
Build the baseline
Choose manageable weights and learn the movements. Record your starting reps and your first full week.
WEEK 2
Repeat with intent
Keep the same sessions. If form is solid, add a rep before adding weight. Write down what changed.
WEEK 3
Own the routine
Continue the schedule and focus on controlled reps. A busy day can become a shorter session, not a missed week.
WEEK 4
Finish and review
Compare your logs to Week 1. Keep what was sustainable and plan your next month.
Your checkmarks stay in this browser only. Print this page for a paper copy.
THE SESSIONS
Know the work before you start.
Lower body
- Warm up for 5 minutes, then 2 lighter sets.
- Squat or goblet squat: 3 sets of 6–10 reps.
- Hip hinge or kettlebell deadlift: 3 sets of 8–12 reps.
- Reverse lunge and calf raise: 2 sets of 10–12 reps each. Record weight and reps.
Shoulders and arms
- Warm up shoulders with light movement.
- Seated dumbbell press: 3 sets of 6–10 reps.
- Assisted pull-up or lat pulldown: 3 sets of 6–10 reps.
- Biceps curl and triceps extension: 2 sets of 10–12 reps each. Record weight and reps.
Core and cardio
- Three rounds at a pace you can control.
- Plank: 20–40 seconds. Reverse crunch: 10–15 reps.
- Brisk walk, bike or low-impact cardio: 2 minutes.
- Rest as needed between rounds. Skip the optional session if recovery needs more time.
Use a load that lets you control each rep; stop if a movement causes pain. Adjust exercises to your ability. If you have a medical condition or are new to training, seek appropriate professional advice.
THE DAILY BASICS
Keep the rest simple.
Food
Build meals around protein, produce and enough fuel for your training. No extreme restriction required.
Sleep
Protect a consistent sleep window and notice how recovery affects your sessions.
Product
If you choose Test Freak 1.0, follow the product label and cautions. One bottle contains 30 servings. The supplement does not replace training, nutrition or sleep.