Playbook
Ready-to-use tools to implement your goals
The Playbook contains pre-assembled resources built from Apply building blocks — complete protocols, training programs, meal plans, checklists, and templates you can grab and use immediately.
How Playbook Works
GOALS (What you want)
↓
WELLNESS (Why it works)
↓
APPLY (The building blocks)
↓
PLAYBOOK (Ready-to-use) ← You are here
Use Playbook when you want to:
- Start immediately with a proven approach
- Follow a structured protocol step-by-step
- Download templates and checklists
- Get a complete program without building your own
Categories
Protocols
Step-by-step implementation guides that take you from start to finish.
| Protocol | Duration | Best For |
|---|---|---|
| 30-Day Fat Loss Kickstart | 30 days | Starting a fat loss phase |
| 21-Day Sleep Reset | 21 days | Fixing sleep issues |
| 6-Week Energy Restoration | 6 weeks | Recovering from burnout |
| Gut Healing Protocol | 30 days | Digestive issues |
Programs
Complete training programs with progression built in.
| Category | Programs |
|---|---|
| Strength | Beginner 3-Day, Intermediate 4-Day, Advanced PPL |
| Fat Loss | Full Body, Upper/Lower, Metabolic |
| Muscle Building | Hypertrophy 4-Day, 5-Day |
| Home | Bodyweight, Minimal Equipment |
| Cardio | Couch to 5K, Zone 2, HIIT |
Meal Plans
Complete nutrition plans with recipes and shopping lists.
| By Calories | By Goal | By Diet |
|---|---|---|
| 1,500 cal | Fat Loss | Mediterranean |
| 1,800 cal | Muscle Gain | High Protein |
| 2,000 cal | Maintenance | Vegetarian |
| 2,500 cal | Performance | Vegan |
Checklists
Daily and weekly action lists to stay on track.
| Type | Examples |
|---|---|
| Daily | Fat Loss Checklist, Muscle Building Checklist |
| Weekly | Review Checklist, Meal Prep Checklist |
| Monthly | Progress Review, Goal Assessment |
| Situational | Travel, Holiday, Return to Training |
Cheat Sheets
Quick reference guides for common questions.
| Category | Examples |
|---|---|
| Nutrition | Protein Sources, Portions, Eating Out |
| Training | Exercise Form, RPE Scale, Rest Times |
| Recovery | Sleep Hygiene, Recovery Modalities |
Templates
Fillable tracking and planning tools.
| Type | Examples |
|---|---|
| Tracking | Weight Tracker, Workout Log, Food Diary |
| Planning | Meal Planner, Weekly Schedule, Grocery List |
| Review | Weekly Review, Monthly Review |
Flowcharts
Decision trees for troubleshooting and choices.
| Type | Examples |
|---|---|
| Troubleshooting | Plateau, Low Energy, Poor Sleep |
| Decisions | Goal Selector, Diet Approach, Training Split |
Starter Kits
Bundled resources for specific goals — everything you need in one place.
| Kit | Includes |
|---|---|
| Fat Loss Starter Kit | Protocol + Meal Plan + Program + Checklist + Tracker |
| Muscle Building Kit | Protocol + Meal Plan + Program + Checklist + Tracker |
| Beginner Kit | Assessment + Program + Meal Plan + Basics Guide |
| Sleep Optimization Kit | Protocol + Checklist + Environment Guide |
How to Use Playbook
Quick Start
- Pick a Starter Kit for your goal
- Follow the protocol step-by-step
- Use included checklists daily
- Track with included templates
Customize
- Start with any Playbook resource
- Swap items using Apply databases
- Adjust based on your needs
Connection to Other Sections
| Section | Relationship |
|---|---|
| Goals | Playbook resources implement goal strategies |
| Wellness | Explains why Playbook approaches work |
| Apply | Building blocks Playbook is assembled from |
Content Status
| Category | Status |
|---|---|
| Protocols | 📋 Planned |
| Programs | 📋 Planned |
| Meal Plans | 📋 Planned |
| Checklists | 📋 Planned |
| Cheat Sheets | 📋 Planned |
| Templates | 📋 Planned |
| Flowcharts | 📋 Planned |
| Starter Kits | 📋 Planned |
For the building blocks behind these resources, see Apply.