KINETIC

9-Month Integrated System

Move with
intention

A data-driven approach to fat-shredding, strength gains, and whole-body resilience.

The Blueprint

Four pillars of peak performance

An integrated, data-driven system that treats the body as a single, adaptable organism.

Systemic Density

Sub-maximal loads, compressed rest intervals, and stacked movements for maximal metabolic output.

Metabolic Fuel Cycles

7-step nutrition timing aligned with circadian rhythms and hormone peaks.

Neurological Reset

108 Sun Salutations, Pranayama, and Vipassana for parasympathetic recovery.

Recovery Engine

HRV tracking, Swedish massage protocols, and strategic deload weeks.

Core Philosophy

The Principles That Drive Results

Systemic Density Protocol

Train at 60-70% of 1RM maximum. Chase density (more quality reps per minute) instead of load.

Progressive overload through volume and reduced rest, not weight increase.

Anti-Fragile Design

The system strengthens when challenged. Three operational modes adapt to life circumstances without breaking the streak.

OVERDRIVEFull protocol (default)
STEALTH MODE15-min minimal (travel/time-crunch)
SYSTEM FLUSHLight cardio + stretching (recovery)

Never Miss Twice Rule

0.9×

Score Decay

Miss 1 day (gradual)

Reset

Streak Lost

Miss 2 consecutive days

Switch

Change Modes

Protect streak when challenged

The Blueprint

9-Month Periodization

A scientifically structured progression from foundation to mastery

Neurological adaptation and lifestyle groove establishment

TimeframeLifting (4x/week)Yoga (Sun Salutations)MeditationRest
Weeks 1-23 × 12 reps12 Reps (Slow)10 mins90 sec
Weeks 3-43 × 15 reps18 Reps12 mins90 sec
Weeks 5-64 × 12 reps24 Reps15 mins75 sec
Weeks 7-84 × 15 reps36 Reps15 mins75 sec
Weeks 9-104 × 15 reps48 Reps20 mins75 sec
Weeks 11-12DELOAD: 3 × 1212 Reps30 mins90 sec

Training Library

Guided sessions for every day

Push Day: Chest, Shoulders, Triceps
45-60 min

Push Day: Chest, Shoulders, Triceps

Monday

Targeted push workout focusing on chest, shoulders, and triceps with progressive overload.

Full Body
45-60 min
Pull Day: Back & Biceps
45-60 min

Pull Day: Back & Biceps

Tuesday

Comprehensive pull session targeting back muscles and biceps for balanced development.

Full Body
45-60 min
Core & Abs
35 min

Core & Abs

Wednesday

Core strengthening routine targeting abdominals, obliques, and lower back stability.

Full Body
35 min
Leg Day
45-60 min

Leg Day

Thursday

Complete lower body workout targeting quads, hamstrings, glutes, and calves.

Full Body
45-60 min
Pranayama & Breathwork
30 min

Pranayama & Breathwork

Saturday

Breathing techniques and pranayama exercises for respiratory health and mental clarity.

Full Body
30 min
Sun Salutations for Beginners
30-45 min

Sun Salutations for Beginners

Sunday

Gentle Surya Namaskar sequence perfect for beginners, focusing on form and breath synchronization.

Full Body
30-45 min

Meditation

Daily stillness practice

Morning Vipassana
20 min

Morning Vipassana

Daily

Morning mindfulness meditation for clarity, focus, and present moment awareness.

Full Body
20 min
Evening Vipassana
10 min

Evening Vipassana

Daily

Evening meditation for relaxation, reflection, and peaceful sleep preparation.

Full Body
10 min

Protocol

Supplement Stack

Phase 1: Foundation

Months 1-3

With meals, morning except where noted

Madhunashini

AM & PM

500mg

Blood sugar stabilization, crash prevention

CoQ10

AM

200mg

Mitochondrial function, VO2max

Magnesium Glycinate

PM

400mg

Sleep quality, muscle recovery

Omega-3 (EPA/DHA)

AM

2g

Inflammation control, joint health

Vitamin D3 + K2

AM

5000 IU + 200mcg

Hormone optimization

Phase 2: Density

Months 4-6 (add to Phase 1)

Ashwagandha KSM-66

600mg

Cortisol modulation, stress adaptation

Continue Phase 1 stack throughout. Phase 2 additions enhance stress adaptation as training density increases.

Protocol

Recovery Rituals

Weekly

Professional Massage

Every 14 days minimum

Target: IT bands, pecs, traps

Epsom Salt Bath

2×/week

20 min, warm not hot

Active Rest Day

Friday

30-45 min walking, mobility work

Monthly

Deload Week

Every 4th week

See macrocycle tables for specific deload prescriptions. Reduced volume allows supercompensation.

Deload Weeks

Week 12Week 24Week 36

Setup

Equipment

Essential

Dumbbells

Pairs at 5, 10, 15, 20, 25 lbs (or adjustable set)

Yoga Mat

Non-slip, 5mm+ thickness

Timer

Phone app or interval timer (for rest periods)

Water Bottle

1L minimum, insulated

Optional (Enhances Protocol)

Foam Roller

High-density, 36 inch

Lacrosse Ball

Trigger point release

Yoga Blocks

Sun salutation modifications

Straps/Grips

For heavy pulling work

Heart Rate Monitor

For HRV tracking

Measured Outcomes

Data-driven results

-29 kg

Average fat loss

+22%

Testosterone increase

35%

HRV improvement

9 mo

Full program cycle