The 90-day calendar
Every day mapped: session, intensity target, mind rep and fuel note. Print it, tick it, stop guessing.
One-time program · 100% digital
The 90-Day Unorthodox Blueprint
Ninety days of sandbags, carries, stairs and quiet mental reps — written out day by day, drawn out in diagrams, and tested three times so you finish with numbers instead of opinions. No machines, no gym floor, no mainstream template.
One payment. Yours to keep.
78 sessions · 90 days · instant access
What's Inside
Diagrams, not just paragraphs
Load progression curve, weekly split wheel, carry ladder map and the RPE scale you actually use mid-set.
Test week protocols
Identical tests at day 1, 45 and 90 so progress is a number, not a mood.
Fuel without dogma
Training-day and rest-day plates, protein targets, and how to flex carbs to the week's load.
The mind rep system
Box breathing, three-line dump, minimum viable day and signal check — assigned day by day, not left to chance.
Your next block, written by you
The final week teaches you to build the next 12 weeks so you never need to buy the same thing twice.
The Diagrams
Every principle is drawn, not just described. These four run the whole 90 days.
Load climbs 5–8% a week, then drops hard on weeks 4, 8 and 12 (acid dots). The dips are why the peaks keep rising.
- MON — Push + carry
- TUE — Engine
- WED — Mobility
- THU — Pull + hinge
- FRI — Odd object
- SAT — Long easy
- SUN — Rest
20mSet the ribs, brace, walk tall
40mGrip starts talking — breathe through it
60mShoulders want to shrug. Don't.
80mNo set-downs. This rung is the program.
One ladder = 200m of loaded carry, unbroken. Rest two minutes. Three ladders is a session.
5
Warm-up pace
6
Comfortable work
7
3 reps left
8
2 reps left
9
1 rep left
10
Nothing left
Phase 1 lives at 6–7. Phase 2 at 7–8 with one 9. Phase 3 earns the 9s. Nobody trains at 10 for 90 days.
Three Phases, Thirty Days Each
Days 1–30
Rebuild The Base
Boring work, done unreasonably well.
Thirty days of tissue tolerance, positions and honest capacity. You go lighter than your ego wants so that days 31–90 have somewhere to climb. Every session ends with something left in the tank — that is the point, not a weakness.
5 training days · 45–55 min · RPE 6–7 ceiling
Weekly shape
- Mon — Push + carry
- Tue — Engine (low gear)
- Wed — Mobility + mind rep
- Thu — Pull + hinge
- Fri — Odd object circuit
- Sat — Long easy movement
- Sun — Full rest + weekly review
Key work
- · Sandbag clean to shoulder — 5×3 each side
- · Kettlebell strict press — 4×5
- · Suitcase carry — 4×40m per hand
- · Tempo goblet squat 3-1-1 — 4×8
- · Hollow hold + dead hang ladder
Tests
- · Day 1 test: max dead hang, 400m carry time, 3-min rope
- · Week 4 retest: same three, no other changes
- · Target: +20% hang time, −10% carry time
Day 1
Baseline & Bag Work
- · Warm-up: 5 min rope skips, 10 world's greatest stretch each side
- · Test: max dead hang (record seconds)
- · A) Sandbag clean to shoulder 5×3/side, rest 90s
- · B) KB strict press 4×5, rest 90s
- · C) Suitcase carry 4×40m/hand, walk slow, ribs stacked
- · Finisher: 3 min easy rope, nose breathing only
Mind rep: Write the one sentence reason you started. Keep it in your wallet for 90 days.
Fuel: Protein at every meal. 30g inside an hour of finishing.
Day 2
Low Gear Engine
- · 40 min continuous: walk, ruck or bike at conversational pace
- · Every 10 min stop for 10 air squats and 5 push-ups
- · Nose breathing the whole way — if you mouth breathe, slow down
Mind rep: Box breathing 4-4-4-4 for the final 5 minutes of the walk.
Fuel: Carbs earlier in the day, water 500ml before you start.
Day 3
Mobility & The Three-Line Dump
- · 10 min joint circles top to bottom
- · Couch stretch 2×90s/side
- · Deep squat hold 3×60s, heels down
- · Thoracic opener over a bag 3×10 breaths
Mind rep: Three-line dump: what's heavy, what's real, what's next. Three lines only.
Fuel: Full rest-day plate: palm protein, fist veg, cupped carbs, thumb fat.
Day 4
Pull & Hinge
- · Warm-up: 3 rounds — 10 band pull-aparts, 10 hip hinges, 20s hang
- · A) Row (bag, bar or ring) 5×8, 2s pause at the chest
- · B) KB deadlift 4×6 heavy but crisp
- · C) Bag bear hug hold 4×45s
- · Finisher: 100 slow rope skips unbroken
Mind rep: Signal check: rate sleep, mood, soreness 1–5 and log it.
Fuel: Add a fist of starch tonight if the session felt flat.
Day 5
Odd Object Circuit
- · 5 rounds, 60s work / 60s rest each station:
- · 1. Bag shoulder-to-shoulder
- · 2. Sledge or towel slams
- · 3. Step-ups with bag hug
- · 4. Farmer hold
- · Cap it at RPE 7 — leave two reps in the tank every round
Mind rep: Name the round you wanted to quit. Write why you didn't.
Fuel: Refuel inside 60 min: protein + carbs, real food first.
Day 6
Long Easy Movement
- · 60–90 min outside. Hike, ruck light, swim or ride.
- · No music for the first 20 minutes.
- · Finish with 10 min of the day-3 mobility flow
Mind rep: Twenty silent minutes is the rep. Boredom is the resistance.
Fuel: Eat normally. Don't earn food, fund training.
Day 7
Rest & Weekly Review
- · No training.
- · Review: sessions completed, average signal score, sleep hours
- · Set one thing to improve next week — one, not five
Mind rep: Minimum viable day: define the smallest version of next week that still counts.
Fuel: Plan and shop for the week. Decisions made once beat willpower.
Days 31–60
Load The Machine
Now we add weight, speed and discomfort — on purpose.
Volume climbs, rest shortens and the odd object work gets genuinely heavy. This is where most programs break people. We ramp 5–8% a week with a planned deload at week 8 so the curve keeps going up instead of snapping.
5–6 training days · 50–65 min · RPE 7–8, one RPE 9 day/week
Weekly shape
- Mon — Heavy press + carry ladder
- Tue — Intervals (high gear)
- Wed — Mobility + mind rep
- Thu — Heavy pull + hinge
- Fri — Unorthodox complex
- Sat — Hill or stair work
- Sun — Rest + review
Key work
- · Bag clean & press — 6×3 climbing
- · Weighted or tempo pull-up — 5×4
- · Carry ladder 20/40/60/80m unbroken
- · Front-loaded split squat — 4×6/side
- · Turkish get-up — 5×1/side, heavy
Tests
- · Day 45 mid-test: 400m carry, max hang, 500m sprint-walk, rope 3 min
- · Week 8 is a deload — 60% volume, same movements
- · Target: carry ladder unbroken at week 8 load
Days 61–90
Prove It
Peak, test, then leave with a plan that outlives the program.
Volume comes down, intensity and quality go up. You sharpen the movements that matter, run a full test week at day 88–90, then write your own next block using the templates included. The finish line is a repeatable operator, not a one-off result.
4–5 training days · 40–60 min · RPE 8–9 on quality days
Weekly shape
- Mon — Peak strength
- Tue — Sharp intervals
- Wed — Restoration
- Thu — Peak pull + carry
- Fri — Benchmark complex
- Sat — Optional long easy
- Sun — Rest + review
Key work
- · Bag clean & press — work to a heavy triple
- · Weighted pull-up — heavy double
- · 800m loaded carry for time
- · Get-up — heaviest clean single per side
- · The Unorthodox Complex — retest for time
Tests
- · Day 88: strength tests (press, pull, get-up)
- · Day 89: engine test (rope 5 min, 800m carry)
- · Day 90: complex retest + written next-block plan
The Kit List
Nothing here needs a gym membership. If you have a bag and something heavy, you can run all 90 days.
- ▪ One sandbag (or a duffel + gravel/sand)
- ▪ One kettlebell or dumbbell you can press
- ▪ A pull-up bar, low branch or railing
- ▪ A jump rope and a stopwatch
- ▪ Stairs, a hill, or 40m of open ground
- ▪ A notebook — paper, not an app
We sell no equipment, apparel or supplements — the blueprint is a digital program only.
Ready when you are
Ninety Days. One Payment.
Instant digital access to all 78 sessions, every diagram and the test-week protocols. Keep it forever, run it more than once.
Educational programming, not medical advice. Clear new training with your doctor.