IGF-1 Playbook (12 weeks)
Targets
- Calories: 2,850–2,950 kcal
- Protein: 1.8–2.1 g/kg (≈160 g)
- Carbs: 3.5–5 g/kg (≈320–380 g)
- Fat: rest (≈70–90 g)
- Casein: 30–40 g at bedtime
Training (3×/week)
Workout A
- Squat 4×6–8
- Bench 4×6–8
- Barbell row 3×8–10
- OHP 3×6–8
Workout B
- Deadlift 3×4–6
- Pull-up/Pulldown 4×6–10
- Incline DB press 3×8–10
- Lunges 3×10/side
Workout C
- Front squat/Leg press 4×6–10
- RDL 3×6–8
- Dips 3×6–10
- Seated cable row 3×8–12
Phases
- Weeks 1–4: technique + moderate volume
- Weeks 5–8: heavy-clean hypertrophy
- Weeks 9–11: intensity (RIR 1–2)
- Week 12: deload + evaluate
Rule: if weight stalls 14 days → +150–200 kcal (carbs). Aim +0.2–0.4 kg/week.
Level
1
XP
0 / 100
Streak: 0 days • Week wins: 0/12
Today
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Daily Calories
2900 kcal
Aim: +0.2–0.4 kg/week
Daily Quests
3×/week workout is winTip: badges at 3, 7, 14, 30-day streaks.
Daily Reminders & Week Planner
Week Planner
Use Export .ics to add reliable system alerts.
Stats
Log weight
Milestones & Badges
Rest Timer
00:00
Focus Sprint (5 min)
Hit start, do setup/first set. Beep at the end.
05:00