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4-Week Randomized Strength & Conditioning Plan
Goal: get stronger, build muscle, and improve conditioning — without getting bored.
Schedule: 4 days/week (Mon/Tue/Thu/Sat works well).
Time: ~55–70 min/session.
Gear: barbell + dumbbells (home swaps included).
Intensity guide: use RPE 7–8 on main lifts (2–3 reps in reserve).
How it works
- Main lifts stay consistent (strength focus).
- Accessory moves are randomized using the tables below (roll a D6 or use any RNG 1–6).
- Progression:
- Week 1: baseline loads.
- Week 2: +1 rep on main lifts (or +2.5–5% load).
- Week 3: keep Week 2 reps and nudge load +2.5%.
- Week 4 (deload): −20–30% load or −1 set on everything.
Warm-up (every day)
5–8 min easy cardio → dynamic mobility (hips/shoulders) → 2–3 ramp-up sets for the first lift.
WEEK 1 (Fully Generated Example)
Day 1 — Push (Strength)
- Barbell Bench Press — 5×5 @ RPE 7–8, rest 2–3 min
- Incline DB Press — 3×8–10, 90s (home: push-ups 4×AMRAP)
- Seated DB Shoulder Press — 3×8–10 (home: pike push-ups 3×AMRAP)
- Dips or Assisted Dips — 3×AMRAP (home: bench dips 3×12–15)
- Finisher (EMOM 10): 8 push-ups + 10 KB/DB swings (scale reps)
Day 2 — Lower (Hypertrophy)
- Back Squat — 4×6–8, 2–3 min (home: DB goblet squat 4×10)
- Romanian Deadlift — 3×8–10 (home: DB RDL)
- Walking Lunges — 3×12/leg
- Leg Curl (machine/band) — 3×12–15
- Standing Calf Raises — 4×12–15
- Finisher: 6 rounds — 30s hard bike/row/run + 60s easy
Day 3 — Pull (Strength)
- Conventional Deadlift — 5×3 @ RPE 7–8, 3 min (home: DB sumo deadlift)
- Pull-ups or Lat Pulldown — 4×AMRAP / 4×8–12
- Bent-Over Row (barbell/DB) — 3×6–8
- Face Pulls / Band Pull-aparts — 3×12–15
- EZ-Bar or DB Curls — 3×10–12
- Finisher: 5 rounds — 200 m row + 10 burpees, rest 60–90s
Day 4 — Conditioning + Core (Mixed)
- AMRAP 20 min: 200 m run, 12 KB goblet squats, 10 sit-ups, 8 DB push press
- Core tri-set ×3: plank 45s, hollow hold 20s, side plank 30s/side
- Cool-down: 5 min mobility (hips/ankles/thoracic)
Accessory Randomizer Tables (Weeks 2–4)
How to use: each slot lists 6 options. Roll 1–6 (or RNG 1–6) to pick that week’s move.
Push Pool
- Incline DB press
- Machine chest press / weighted push-ups
- Cable fly / DB fly
- Arnold press
- Lateral raises (DB/cable)
- Rope press-downs / skullcrushers
Pull Pool
- Chest-supported row
- Single-arm DB row
- T-bar row / landmine row
- Seated cable row (wide/neutral)
- Rear-delt fly (machine/DB)
- Hammer curls / preacher curls
Lower Pool
- Front squat / goblet squat
- Bulgarian split squat
- Leg press / step-ups
- Hip thrust / glute bridge
- Hamstring curl (machine/band)
- Seated or standing calf raise
Conditioning Pool (pick 1)
- EMOM 12: 10 wall balls, 8 burpees
- 10×(30s hard / 60s easy) bike/row
- AMRAP 16: 10 KB swings, 10 box step-ups/side, 10 sit-ups
- 5 rounds: 400 m run, 15 air squats, 10 push-ups
- Ladder 1→10: KB snatch/side + V-ups
- 6 rounds: 250 m row + 12 slam balls
Scaling & Notes
- Brand-new lifters: drop 1 set from everything; keep RPE ≤7.
- Home setups: swap barbell lifts for DB or bodyweight alternatives listed.
- Time-crunched: cut the finisher and do a brisk 10-minute walk instead.
- Recovery: sleep 7–9 h, protein ~1.6–2.2 g/kg/day, easy walking on rest days.
Safety note: If you have any medical concerns, get clearance before starting. Stop if you feel sharp pain, dizziness, or anything unusual.
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The Unbelievably Savory High-Protein Bread
Title: The Unbelievably Savory High-Protein Bread
Intro: Protein powder doesn’t just have to be for sweet shakes and desserts. Unflavored protein is a versatile ingredient that can be added to savory recipes to boost your protein intake without altering the flavor. This savory protein bread is perfect for a high-protein snack or a side with your favorite meal.
Ingredients:
- 1 scoop Unflavored Protein Powder
- 1 cup all-purpose flour
- 1 teaspoon baking powder
- ½ teaspoon salt
- 1 large egg
- ½ cup plain Greek yogurt
- ½ cup grated cheddar cheese
- Optional: 1 teaspoon garlic powder, chopped chives
Instructions:
- Preheat your oven to 350°F (175°C) and grease a small loaf pan.
- In a large bowl, whisk together the flour, Unflavored Protein Powder, baking powder, and salt. Add garlic powder and chives, if using.
- In a separate bowl, whisk the egg and Greek yogurt together.
- Pour the wet ingredients into the dry ingredients and mix until just combined. Fold in the grated cheese.
- Pour the batter into the prepared loaf pan and bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean.
Why This Recipe Works: This recipe is a game-changer for those who find it hard to hit their protein goals. By using an unflavored protein powder, you can easily sneak a significant protein boost into a delicious, savory food.
(CTA: Versatility is key. Our unflavored protein powder is perfect for cooking and baking. Find yours and get creative in the kitchen!)
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Protein-Packed No-Bake Energy Bites
Title: The Perfect Snack: Protein-Packed No-Bake Energy Bites
Intro: Need a quick, portable snack for before or after the gym? These protein-packed energy bites are the answer. They’re easy to make, require no baking, and are loaded with a balanced mix of protein, fiber, and healthy fats to keep you fueled and satisfied.
Ingredients:
- 1 scoop Chocolate Protein Powder
- 1 cup rolled oats
- ½ cup nut butter (peanut or almond)
- ¼ cup honey or maple syrup
- 2 tablespoons chia or flax seeds
- ¼ cup mini chocolate chips (optional)
Instructions:
- In a large bowl, mix the oats, Protein Powder, and seeds.
- Stir in the nut butter and honey until a thick, sticky dough forms.
- If the mixture is too dry, add a little water, a tablespoon at a time.
- Using your hands, roll the dough into 1-inch balls.
- Place the balls on a baking sheet lined with parchment paper and refrigerate for 30 minutes to firm up.
- Store in an airtight container in the fridge for up to a week.
Why This Recipe Works: This recipe is a nutritional powerhouse in a small package. The oats provide slow-releasing energy, the nut butter and seeds add healthy fats, and the protein powder gives you a significant protein boost to support your muscles.(CTA: Fuel your body on the go. Shop our protein powders and make a batch of your own energy bites.)
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The Best-Tasting Greens Smoothie
Title: The Best-Tasting Greens Smoothie (You Won’t Even Notice the Greens)
Intro: Greens powders are fantastic for filling nutritional gaps, but let’s be honest—the taste can be challenging. This smoothie recipe is designed to completely mask the “grassy” flavor, creating a delicious and satisfying drink that helps you get your daily dose of superfoods without the struggle.
Ingredients:
- 1 scoop Greens Powder
- 1 cup frozen pineapple or mango chunks
- 1 frozen banana
- 1 cup coconut water or milk of choice
- A handful of spinach (optional, for an extra boost)
Instructions:
- Add the frozen fruit, Greens Powder, and coconut water to a blender.
- Blend on high until smooth and creamy.
- Pour and enjoy immediately.
Why This Recipe Works: The strong, sweet flavors of tropical fruits like pineapple and mango are perfect for overpowering the taste of greens powder. Using frozen fruit creates a thick, cold consistency that makes the drink even more refreshing.
(CTA: Get your greens in, deliciously. Find your favorite greens powder and start blending!)
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The Perfect Post-Workout: Creatine-Infused Lemonade
Title: The Perfect Post-Workout: Creatine-Infused Lemonade
Intro: Creatine is one of the most effective supplements for strength and performance, but the taste can be a little bland on its own. This recipe turns your daily dose of creatine into a refreshing and delicious drink, making it easy to stay consistent and get the results you’re working for.
Ingredients:
- 1 scoop Creatine Monohydrate
- Juice of 1 whole lemon
- 1 tablespoon honey or maple syrup
- 1 cup cold water
- Ice and a lemon slice for garnish
Instructions:
- In a glass, stir the Creatine Monohydrate with the lemon juice until fully dissolved.
- Add the honey or maple syrup and stir again.
- Pour in the cold water and stir well.
- Add ice and a fresh lemon slice. Enjoy!
Why This Recipe Works: The acidity of the lemon juice helps the creatine powder dissolve completely, while the honey adds a touch of sweetness to balance the tartness. It’s a simple, hydrating way to get your daily creatine intake.
(CTA: Don’t miss a dose. Our tasteless creatine powder is perfect for mixing into any of your favorite drinks. Shop now!)
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Fuel Your Workout: Homemade Pre-Workout Gummies
Title: Fuel Your Workout: Homemade Pre-Workout Gummies
Intro: Tired of chugging your pre-workout shake? Here’s a fun and easy way to get your energy boost before the gym. These homemade gummies are portable, delicious, and deliver all the benefits of your favorite pre-workout in a chewy, convenient form.
Ingredients:
- 2-3 scoops Pre-Workout Powder
- ½ cup cold water
- 2 tablespoons unflavored gelatin powder
- ½ cup fruit juice of choice (e.g., cranberry, grape)
Instructions:
- In a small bowl, sprinkle the gelatin over the cold water and let it bloom for 5 minutes.
- In a saucepan, heat the fruit juice over medium-low heat until warm. Do not boil.
- Stir the bloomed gelatin mixture into the warm juice until fully dissolved.
- Remove from heat and whisk in the Pre-Workout Powder until completely dissolved.
- Pour the mixture into a silicone mold and place in the fridge for 2-3 hours, or until firm.
Why This Recipe Works: This recipe uses gelatin to create a solid, stable delivery method for your pre-workout. It’s a great way to take your supplements without the bloating sometimes caused by a large liquid volume right before a workout.(CTA: Make your pre-workout more fun! Find your favorite flavor of pre-workout powder to turn into gummies.)
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Ready in 90 Seconds: The High-Protein Mug Cake
Title: Ready in 90 Seconds: The High-Protein Mug Cake
Intro: When a chocolate craving hits, you need a solution fast. This high-protein mug cake is the answer. It’s a single-serving dessert that comes together in minutes and fits perfectly into your fitness goals, satisfying your sweet tooth without derailing your diet.
Ingredients:
- 1 scoop Chocolate Protein Powder
- 2 tablespoons all-purpose flour or oat flour
- ¼ teaspoon baking powder
- 1 tablespoon cocoa powder
- 3-4 tablespoons milk of choice
- 1 tablespoon dark chocolate chips (optional)
Instructions:
- In a large microwave-safe mug, mix the dry ingredients: protein powder, flour, baking powder, and cocoa powder.
- Stir in the milk until a thick batter forms. Add a little more milk if needed.
- Fold in the chocolate chips, if using.
- Microwave on high for 60-90 seconds. The cake should be firm to the touch but still a little gooey inside.
Why This Recipe Works: This recipe swaps traditional sugar and butter for protein powder, delivering a massive protein punch in a tiny cake. It’s the perfect guilt-free treat for a post-dinner craving or a quick pre-workout snack.
(CTA: Dessert and gains? Yes, please! Grab our chocolate protein powder and get baking.)


