THE BODY STANDARD: Phase 4 - Build the Body to Match
by Man Protocol
$37
The Training System to build a stronger body in 8 weeks, at the gym or at home, without random workouts, program-hopping, or guesswork.
"I have discipline everywhere except my body."
"I start a program and quit by week three."
"I train, but I can't tell if I'm actually progressing."
You can have the structure right in every other area and still have a body that doesn't show it. Most programs fail for the same reason: nothing is recorded, so you can't tell whether you're improving, and you quit.
The Body Standard is 8 weeks of four sessions a week, all logged. You enter the weight and reps for every set. Each session shows your last numbers so you know what to beat. It works on its own, and it stacks with Phases 1-3.
Get The Body Standard. Start Week 1 tonight. — $37
What you walk away with
32 logged sessions across 8 weeks
Four sessions a week: Upper Push, Lower Build, Upper Pull, Full Output
A Gym or Home version of every session, switchable any time
A weekly review that compares every lift to last week
A PR board and volume by week, so progress is visible
A nutrition tracker with calorie and macro targets and a meal log
A weekly check-in: bodyweight, measurements, energy, sleep, recovery
A final summary of sessions, volume and PRs
What this isn't
Not a 30-day transformation challenge.
Not a meal plan. You set your targets and log what you eat.
Not a video course. It lists the movements and targets and doesn't demonstrate them.
Not a beginner's course. It's a tracking product, so you should already know the basic lifts.
How the 8 weeks work
Foundation, Weeks 1-2: learn the movements, set realistic starting loads, and log every session cleanly.
Build, Weeks 3-5: push progressive overload with added reps, better execution, or small weight increases.
Standard, Weeks 6-8: hold the line, beat your Week 5 numbers, and finish with visible proof.
How it works
One HTML file in a ZIP. Unzip it and open it in any browser. No login, no subscription, no app. Progress saves automatically on your device and you can export a backup. Pick Gym or Home at setup, and start at any week. Home mode is built on bodyweight and bands, plus one weight for goblet squats and loaded carries.
This is for you if...
✅ You have the discipline in your head but not in your body
✅ You already know the basic lifts and want a system to track them
✅ You'll train four days a week and log every session
✅ You want to train at home or in the gym
✅ You want a record that shows whether you're progressing
This is NOT for you if...
❌ You want a quick fix or a hype program
❌ You won't log the work and look at the weekly numbers
❌ You've never trained and need exercise demonstrations or form coaching
The guarantee
Work through the Foundation block (Weeks 1-2) and log every session. If the tracker isn't useful to you, email within 30 days for a full refund. This covers the product, not physical results. Results depend on your training, nutrition, and consistency.
FAQ
Do I need Phases 1-3?
No. It works on its own and stacks with them.
Does it show me how to do the exercises?
No. It lists the movements, sets, reps and targets. It's a tracking product, so you need some training knowledge going in.
Does it tell me what weight to lift?
No. You set your starting loads in Weeks 1-2 and log every set. It shows your last numbers so you can beat them.
Does my progress save?
Yes, in your browser on the same device. Use Export to back it up.
Can I use it on my phone?
Yes, in mobile browsers.
What if I miss a session?
Log it when you do it. The Weekly Review shows what's still open.
Is this a subscription?
No. One payment. You download the file and keep it.
Important: Consult a physician before beginning any exercise or nutrition program. Man Protocol is not a medical provider and does not provide medical advice.
In The Rebuilt Man
Start with the mind: Phase 1, The Reset ($27) · The Full Protocol, Phases 1-4 ($97, saves $41)
You built the discipline. Now build the body to match.
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