At home or in a gym

Small steps. Same direction.

A step counts because you took it. Not because of its size.

You don't need a perfect week.

Most plans quietly assume a version of you with more time, better sleep and no emergencies. When he doesn't turn up, the plan reads it as failure — and so do you.

This one is built for the tired version. The busy one. The one who already broke the streak twice and is reading this instead of training.

Every step is the same size.

Twelve minutes in week one and forty-five in week seven are the same act. One is not the real thing and the other a compromise. You either showed up or you didn't, and today you did.

2 minutesFind your floorFree. It's the next screen.
12 minutesThe short versionFor the days it's this or nothing.
45 minutesThe full sessionFour days a week, when the week allows it.

Missing days is in the plan.

Not forgiven. Included. A week with three skipped days and two short sessions is a working week — that's not encouragement, it's how the plan is built.

Nothing here gets finished and nothing here needs to look good. You're not building a before and after. You're building a floor you don't fall through.

Your floor

Find the smallest week that still counts.

Three questions about today — not about your past, not about what you weigh. It takes two minutes and it ends with a number small enough that you'll actually hit it.

Find my floor

Free. No plan required.

Up Is Up

The full plan, if you want it after.

Eight weeks, four training days, every session in a short version and a full one
Dumbbells at home or a gym — both versions of every movement
A baseline you log on day one and re-test in week eight
Fuel & Rest companion guide, including GLP-1 guidance

$27 · PDF, yours to keep

Get the plan

The honest guarantee. Run it for fourteen days — short versions count. If nothing has moved, email me and I'll refund you. You don't have to have done it well.

Straight answers

The three questions everyone asks first.

I haven't trained in years.

Then week one is going to feel too easy, and that's deliberate. The point of it is proving you'll show up, not proving anything else.

What if I only have dumbbells?

Every movement has a dumbbell version and a gym version. Nothing is locked behind a nice gym.

What if I fall off?

You will. That's what the short version is for — twelve minutes on a bad day is not a broken week. Falling off isn't the failure. Staying off is.

For years the person betting against me was me. I'd start strong and disappear by week three, every time. I thought I'd lost my discipline. I hadn't — I'd just set the bar somewhere I could only reach on good days.

So I built the smallest structure I could still follow on a bad one, and ran it myself before I asked anyone else to.

— Founder, K+7