Module 1
25 min · Unlocked
Create Your Bench Progress Tracker
record current 1RM and working sets
- accurate 1RM data logged
- tracking sheet structured for weekly input
Health & Fitness
6 Modules · 150 min
Capstone: Bench 300 Blueprint
A personalized 8-week strength and nutrition plan that tracks progress from a 255 lb bench press toward a 300 lb goal. The plan will include progressive overload programming, weekly tracking, and a custom diet strategy optimized for muscle gain and longevity.
Module Breakdown
What's inside this plan
Module 2
25 min · Unlock after 1
Draft 8-Week Bench Program
map weekly load increases
- progression follows safe load increments
- plan aligns with available time and recovery needs
Module 3
25 min · Unlock after 2
Create Custom Nutrition Plan
use an online calculator to estimate macros
- meal plan meets macro targets
- schedule aligns with workout timing
Module 4
25 min · Unlock after 3
Draft Personal Recovery Protocol
create a 10-minute post-lift mobility circuit
- recovery plan scheduled consistently
- protocol addresses soreness and flexibility
Module 5
25 min · Unlock after 4
Implement Accountability System
schedule weekly review in calendar
- accountability system documented
- feedback loop scheduled weekly
Module 6
25 min · Unlock after 5
Finalize Bench 300 Blueprint
combine tracker, training plan, diet, recovery, and accountability docs
- all components integrated
- capstone clearly actionable
- plan demonstrates understanding of progressive overload and recovery