🫥 Meh

Ti Focus Exercise Reps/Sets Purpose /

Area Notes

3 Mind Ice Bath🧊 (5 mins) 30 min Activate primal

Awak + Wim Hof mind for the
ening Breathing 🌬️ (50 ultimate
🧠💡 rounds) + Roar transformati
Affirmations ("I on.
AM FOREVER
MARKJOHN") 💪
3 Shock 1000 Jumping Jacks ~45 min Engage every
Warm 🤸‍♂️ + 15 min muscle and
-Up Animal Flow🦁+ joint, warm
🔥 500 Burpees 💥 up for
absolute
intensity.

4 Chest of Push-Ups (Standard, 1,000 total Build massive

the Diamond, Wide, reps chest
Titan Clap, Archer) 💪 (200 density and
s 🏋️‍♂️ each) explosive
power.
 Iso-Hold Push-Ups 10 sets x Maximize
(bottom position) 90s muscle
💥 tension,
activate
deep muscle
fibers.

Weighted One-Arm 5 sets x 15 Maximize chest

Push-Ups 🏋️‍♂️ per arm and shoulder
strength
unilaterally.

6 Titan Heavy Backpack Rows 10 sets x Activate lats,

Back (Max Load) 🎒 100 reps traps, and
🦸‍♂️ mid-back to
their fullest.

Towel Rows to Failure 15 sets Maximizes

💥 pulling
power,
engages
back fully.

Supermans + Reverse 5 rounds of Strengthen the

Snow Angels 🦸‍♂️ 4 min posterior
each chain, spine,
and back
extensors.
7 Calves of Calf Raises (Normal, 3,000 reps Target every
the Inward, (1,000 muscle fiber
Titan Outward) 🔥 each by hitting
s 🦵 variation) each angle
for maximum
growth.

Explosive Calf Jumps 1,000 reps Maximal

(with weight) 💣 explosive
power for
explosive
lower-leg
strength and
size.

Weighted Donkey 10 sets x 50 Deep stretch &

Calf Raises 🐴 reps contraction
focusing on
the soleus
and lower
calf.

Seated Calf Raises 10 sets x 50 Maximal

(Heavy Load) 💪 reps isolation for
the soleus
(deep calf
muscle) with
heavy
weight.
 Single-Leg Calf 5 sets x 50 Unilateral
Raises (Slow reps per strength
Eccentric) 🔥 leg focus for
symmetry
and deep
muscle fiber
tension.

Stair Carry with 10 floors x Constant load on

Weights 🏋️‍♂️ 10 rounds calves for
continuous
time-under-t
ension.

9 Legs of Jump Squats 🏋️‍♂️ 2,000 reps Build explosive

the (break power,
Ancie into targeting
nt managea fast-twitch
Warri ble sets, fibers.
ors e.g., 20
🦵 sets of
100)

Bulgarian Split 5 sets x 30 Unilateral

Squats (Deep) 🦵 reps per strength and
leg muscle mass
for leg
symmetry.
 Nordic Curls 🏋️‍♂️ 5 sets to Build superior
failure hamstring
strength and
muscle
length.

Horse Stance Hold 5 rounds x Full leg

(Deep) 🐴 10 min endurance
and mental
toughness.

1 Height & Bar Hanging 5 sets Stretch spine

Postu (Weighted for 10 for maximum
re mins each set) height,
Proto decompressi
col 📏 on.

Jump Rope High 10 sets x 5 Boost HGH,

Knees + mins spinal load,
Stretching and body
Routine 🪢 posture.

1 Enduranc Rowing Machine 60 mins at Push

e & (Heavy Intensity) max cardiovascul
Power 🚣‍♂️ intensity ar and
⚡ muscle
endurance to
its peak.
 Kettlebell Swings 10 sets x 50 Full-body
(Max Weight) 🏋️‍♂️ reps functional
strength and
conditioning.

Battle Ropes (Max 10 sets of 1 Full-body

Power) 🪢 min explosive
cardio,
maintaining
high power
output.

2 Core of 10-Minute Plank + 30 min total Build an

the Side/Reverse unbreakable
Gods Planks 🔥 core
💪 foundation.

Dragon Flags + 5 sets each Build legendary

Hanging Leg (Dragon abdominal
Raises 🐉 Flags x strength and
10 reps, resilience.
Hanging
Leg
Raises x
15 reps)
 Burnout: 1000 Maximum Destroy the abs
Sit-Ups + 500 intensity and lock
Crunches 🔥 them in with
supreme
definition.

4 Full Body Full Body Foam Roll + 1 hour 30 Recover and

Recov Deep Tissue + 1 min prepare the
ery Hour Warrior body to hold
🛀 Yoga 🧘‍♂️ this level of
form
forever.

5 Final 7,000+ Calories: Full refuel Feed the beast

Feast Protein, Collagen, with the
🍽️ Organ Meats, highest
Bone Broth, quality
Creatine, Fats, nutrients to
Magnesium 🥩 lock in gains.

7 Sleep Sleep 12+ Hours 1 night Maximize HGH

Ritual (Cool, dark, and muscle
🛏️ tech-free, recovery for
breathing tape) permanent
🌙 transformati
on.

Summary of Reps for Each Exercise:

●​ Push-Ups (Standard, Diamond, Wide, Clap, Archer): 1,000 reps (200 each)​

●​ Calf Raises (Normal, Inward, Outward): 3,000 reps (1,000 each)​

●​ Jump Squats: 2,000 reps (split into manageable sets)​

●​ Seated Calf Raises: 500 reps (10 sets of 50)​

●​ Stair Carry with Weights: 100 floors climbed (10 floors, 10 rounds)​

●​ Dragon Flags + Hanging Leg Raises: 125 reps​

●​ Nordic Curls: 5 sets to failure​

●​ Single-Leg Calf Raises (Slow Eccentric): 1,000 reps (500 per leg)​

●​ Explosive Calf Jumps: 1,000 reps​

●​ Iso-Hold Push-Ups: 900 seconds (15 minutes total)

●​