Free Resources
Practical programming, nutrition, and recovery built for people training around ten hour shifts FOR FREE... Not around a photo shoot OR a paywall like everyone else.
Monday through Friday. One body part a day, hypertrophy plus conditioning, 50–70 minutes a session. Full exercise tables, rest times, substitutions, and a progression system you can actually run for eight weeks.
Downloads straight to your device. No email, no signup.
MON
Chest
TUE
Back
WED
Shoulders
THU
Legs
FRI
Arms + Cardio
SAT/SUN
Recovery
Monday, Wednesday, Friday. Upper, lower, and whole-body plus cardio, 55–70 minutes a session. Full exercise tables, rest times, substitutions, and a progression system built around a work week, not an athlete's calendar.
Downloads straight to your device. No email, no signup.
MON
Upper Body
WED
Lower Body
FRI
Whole Body + Cardio
TUE/THU/WKND
Recovery
No weights. Limited space. No excuses. Six training days of bodyweight circuits and cardio, 25–45 minutes a session, with quiet low-impact substitutions, a four-week progression system, and recovery standards built in.
Downloads straight to your device. No email, no signup.
MON
Base Circuit
TUE
Cardio Ladder
WED
Legs + Core
THU
Upper Body
FRI
Density Day
SAT
Long Conditioning
SUN
Recovery
Seven full days of eating built for muscle gain — roughly 3,250–3,450 calories and 240–270 g of protein a day across five meals. Every day mapped out, plus a full grocery list, batch-prep rules, and simple substitutions.
Downloads straight to your device. No email, no signup.
CALORIES
3,250–3,450 kcal
PROTEIN
240–270 g
CARBS
365–425 g
FATS
85–105 g
MEALS
5 per day
INCLUDES
Grocery List + Rules
Seven full days of eating built for fat loss — roughly 2,250–2,400 calories and 210–230 g of protein a day across five meals. Every day mapped out, plus a full grocery list, batch-prep rules, and simple substitutions.
Downloads straight to your device. No email, no signup.
CALORIES
2,250–2,400 kcal
PROTEIN
210–230 g
CARBS
185–220 g
FATS
60–75 g
MEALS
5 per day
INCLUDES
Grocery List + Rules
Seven full days of eating built for recomposition and training output — roughly 2,750–2,950 calories and 225–250 g of protein a day, with the biggest carb servings placed around your sessions. Full grocery list and execution rules included.
Downloads straight to your device. No email, no signup.
CALORIES
2,750–2,950 kcal
PROTEIN
225–250 g
CARBS
275–325 g
FATS
70–90 g
MEALS
5 per day
INCLUDES
Grocery List + Rules
This book is designed for MMBC members who are preparing to serve time, currently navigating incarceration, or supporting someone facing that reality. Drawing from firsthand experience, it provides practical guidance for replacing fear and uncertainty with preparation, discipline, and a clear plan for rebuilding your life.
Downloads straight to your device. No email, no signup.
AUTHOR
Jeremy A. Dalton
CHAPTERS
10 + Final Thoughts
FOCUS
Preparation & Discipline
FRAME
Control · Prep · Exit
FOR
Members & Supporters
COST
Free. Always.
Everyone starts somewhere. Start here.
