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Start$10

Home Starter Bundle

Zero equipment, four sessions a week, full plan — your first 12 weeks done right.

The on-ramp. Four short bodyweight sessions a week, a calorie framework you can actually follow, and a progression model that makes month 3 feel different from month 1.

Ask TJAI which to pick

Training framework

Three phases, twelve weeks.

Habit (Weeks 1-4)

Movement quality, calorie awareness

Build (Weeks 5-8)

Tempo progressions, conditioning intervals

Push (Weeks 9-12)

Density circuits, unilateral work

Weekly template

Your training week, mapped

One row per training day. Repeat across the 12 weeks; the loading scheme below evolves.

1 · Mon

Full Body A

Squat pattern + push

  • Bodyweight Squat

    3 × 15

  • Push-up (knee or full)

    3 × 10-15

  • Reverse Lunge

    3 × 10 per side

  • Inverted Row (table)

    3 × 8-10

  • Plank

    3 × 30s

  • Brisk Walk

    20 min

1 · Wed

Full Body B

Hinge pattern + pull

  • Glute Bridge

    3 × 15

  • Single-leg RDL (bodyweight)

    3 × 8 per leg

  • Pike Push-up

    3 × 6-10

  • Doorway Row (towel)

    3 × 10

  • Dead Bug

    3 × 8 per side

  • Brisk Walk

    20 min

1 · Fri

Full Body C

Conditioning circuit

  • Goblet Squat (water jug)

    3 × 12

  • Push-up

    3 × max-2

  • Step-up (chair)

    3 × 10 per leg

  • Superman Hold

    3 × 20s

  • Mountain Climber

    3 × 30s

  • Side Plank

    3 × 20s per side

1 · Sun

Active Recovery

Walk + mobility flow

  • Long Walk

    45 min

  • Cat-cow

    2 × 10

  • Hip 90/90

    2 × 60s per side

  • Doorway Pec Stretch

    2 × 45s per side

Progression

How loads evolve over 12 weeks

Habit · 1-4

Loading

Hit every prescribed rep with 2-3 sec eccentric, no rush

Intensity cue

Effort 6/10 — finish each set with 3-4 reps left

Build · 5-8

Loading

Add 2 reps per set, slow the eccentric to 4 sec

Intensity cue

Effort 7/10 — controlled, no missed reps

Push · 9-12

Loading

Add a 4th round to circuits, introduce unilateral variants

Intensity cue

Effort 8/10 — finish breathing hard, not broken

Equipment

What you'll need

Warm-up

  • 5 min brisk walk or marching in place
  • World's greatest stretch · 5 per side
  • Glute bridges · 12 reps
  • Arm circles + scap push-ups · 10 each
  • Bodyweight squat to stand · 10 reps

Cool-down

  • 3 min easy walk to bring HR down
  • 90/90 hip stretch · 60s per side
  • Doorway pec stretch · 45s per side
  • Box breathing · 6 rounds (4-4-4-4)

Equipment

Yoga matSturdy chair or low tableDoorway pull-up bar (optional)Resistance band (medium)Towel + water bottle (filled, as load)Timer or phone stopwatch

Nutrition framework

Clean Cut Starter

Style
Beginner-friendly cutting
Protein target
0.8 g per lb bodyweight
Calorie bias
-10% from maintenance

Plate-based portioning — no weighing required for the first 4 weeks.

Recipe library

Six meals that match this diet

Picked to hit the macros above without spending all day in the kitchen.

Ingredients

  • · 1 cup rolled oats
  • · 1 cup non-fat Greek yogurt
  • · 1 scoop whey protein
  • · 1/2 cup mixed berries
  • · 1 tbsp honey · pinch cinnamon

Method

  1. 01Cook oats with 1.5 cups water until creamy.
  2. 02Off heat, stir in whey + cinnamon.
  3. 03Top with Greek yogurt, berries, drizzle of honey.
  4. 04Eat warm or chill overnight for grab-and-go.

Ingredients

  • · 5 egg whites + 2 whole eggs
  • · 1/2 cup black beans (rinsed)
  • · 1/4 cup salsa · 2 tbsp shredded cheese
  • · 1 small whole-grain tortilla
  • · Cilantro · hot sauce to taste

Method

  1. 01Warm beans in a non-stick pan.
  2. 02Pour in beaten eggs, scramble 2-3 min.
  3. 03Fold in salsa + cheese until just melted.
  4. 04Spoon onto warm tortilla, top with cilantro.

Ingredients

  • · 6 oz lean ground turkey
  • · 6 large butter-lettuce leaves
  • · 1/4 cup shredded carrots · 2 scallions
  • · 1 tbsp soy sauce · 1 tsp sesame oil · 1 tsp rice vinegar
  • · 1 clove garlic · 1 tsp grated ginger

Method

  1. 01Sauté garlic + ginger in sesame oil, 30s.
  2. 02Add turkey, brown 4 min, drain fat.
  3. 03Stir in soy + vinegar, fold in carrots + scallions.
  4. 04Spoon into lettuce cups and serve.

Ingredients

  • · 6 oz chicken breast
  • · 1 cup cooked jasmine rice
  • · 1/2 cup black beans · 1/2 cup corn
  • · 1/4 avocado · 1/4 cup pico de gallo
  • · Lime · cumin · paprika · garlic powder

Method

  1. 01Season chicken with cumin, paprika, garlic, salt.
  2. 02Sear 4 min per side, rest 3 min, slice.
  3. 03Layer rice, beans, corn in a bowl.
  4. 04Top with chicken, avocado, pico, lime squeeze.

Ingredients

  • · 1 cup low-fat cottage cheese
  • · 1/2 cup mixed berries
  • · 1 tbsp slivered almonds
  • · Pinch cinnamon

Method

  1. 01Spoon cottage cheese into a bowl.
  2. 02Top with berries, almonds, cinnamon.
  3. 03Eat immediately or pack for later.

Ingredients

  • · 1 scoop whey protein
  • · 1 banana
  • · 1 tbsp natural peanut butter
  • · 1 cup unsweetened almond milk
  • · Ice · cinnamon

Method

  1. 01Drop everything in the blender.
  2. 02Blend 30s until smooth.
  3. 03Pour, dust cinnamon, drink within 30 min of training.

Weekly grocery list

One trip, one cart

Built to cover the recipes above for a single training week. Scale 0.75-1.25× to your bodyweight.

Proteins

Carbs

Vegetables

Healthy fats

Pantry

Ready to start

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