Fourteen questions. One protocol. Your calories, macros, meal plan, training split, and a week-by-week timeline — sized to your equipment, your schedule, and the date you want to be ready by.
These are your energy numbers. The paid protocol turns them into meals, sessions, and dated checkpoints.
Everything below is generated from your answers. Nothing is a template you have to adapt yourself.
Mifflin–St Jeor BMR, your activity multiplier, and a deficit or surplus sized to your deadline — not a flat 500 calories. Protein, carbs, fat, fiber, and water in grams and ounces.
Full body, upper/lower, push–pull–legs, or PPL doubled — chosen by how many days you'll actually train. You can override the format if you already know what you like.
Every day laid out with exercises, sets, rep ranges, RPE, and rest — filtered to the equipment you have. Barbell gym, dumbbells only, or bodyweight at home.
Three to five meals a day built to land on your macros, portioned in grams and ounces, with per-meal totals. Omnivore, vegetarian, or dairy-free.
Equal-macro substitutions for every protein, carb, and fat slot, so you can eat what's in the fridge without wrecking the numbers.
Week-by-week weight checkpoints from today to your target date, with training phases and deloads marked. If your deadline isn't physically realistic, it says so and tells you what is.
What to add each week, and exactly when to drop calories, add steps, or hold — based on your own scale trend instead of guesswork.
Tell the intake how many days you can train and it assigns the format that fits that frequency. Override it any time.
| Days | Default format | Session shape | Best for |
|---|---|---|---|
| 2 / wk | Full body A / B | Squat, hinge, push, pull, carry | Busy weeks, in-season, maintenance |
| 3 / wk | Full body A / B / C | One big lift + 4 accessories | Beginners, fat loss, general strength |
| 4 / wk | Upper / Lower ×2 | Two compounds + 3–4 accessories | The sweet spot for most people |
| 5 / wk | Push / Pull / Legs + Upper / Lower | Compound-led, moderate volume | Intermediates chasing size |
| 6 / wk | Push / Pull / Legs ×2 | Higher frequency, lower per-session volume | Advanced, hypertrophy blocks |
Rep ranges and conditioning volume also shift with the physique you pick — lean and athletic trains differently than heavy and powerful.
Start with the nutrition, or take the whole protocol. One intake either way — it takes about two minutes.
The nutrition side. Know exactly what to eat and what to buy.
Does not include the training program, timeline, or progression rules.
The complete protocol, rebuilt as fast as you change.
Payments run through Stripe. Bush Athletics never sees your card details. Already paid? Open your plan.
The exercises, sets, rep ranges, calories, meal portions, and weekly checkpoints are all computed from your intake. Two people with different weights, deadlines, and equipment get materially different documents.
Pick your equipment in the intake and the exercise pool filters to what you can actually load. Full gym, dumbbells and bands, or bodyweight only.
The timeline checks your required rate of weight change against a safe range. If it's out of bounds, it tells you the earliest honest date instead of selling you a fantasy.
On a subscription, yes — rebuild it whenever your weight, schedule, or goal moves. Blueprint includes one rebuild.
Open your plan, hit Manage billing, and cancel in the Stripe portal. Access runs to the end of the paid period.
No. It's a training and nutrition framework built on standard energy-balance math. Clear it with your doctor if you have a medical condition, are pregnant, or are under 18.