PROGRESS OVER PERFECTION
Sustainable fitness for real life.
The Results:
All that is desired is on the opposite end of actions. Just start. Take a step, and then another, and grow closer to becoming everything you’ve wanted. One small input at a time.
Before
11/10/22 - 203 lbs
After
11/4/23 - 169 lbs
Now
8/1/25 - 169 lbs
The Method:
The POP method is designed for new, deconditioned folks, former athletes, and everyday guys like us with competing priorities who are ready to incorporate fitness into their life in a way that compliments them. The overarching philosophy is you do not need to do a lot, you just have to do something but often. Whether you are restoring yourself to former glory or seeking purpose, the POP Method offers guidance and actionable steps that are repeatable to measure and recognize your growth overtime.
It’s encouraged for you to challenge your approach to exercise and weightlifting. You have a whole lifetime ahead of you which means you do not need to be a superstar by tomorrow. We want you to understand how your body is moving and what is supporting it. We may have the strength to jump right back into fitness. However, the reality is your supporting stabilizer muscles and joints are not ready to match your enthusiasm increasing the probability of persistent injuries and long periods of inactivity. Therefore, even if you have amazing personal records, it’s encouraged for you to embrace the basics. Start light, focusing on perfecting form and addressing mobility. As you remain consistent, you’ll reach previous records and catapult past them.
Each workout is built with efficiency in mind and can be completed in 1 hour. This program is not designed to keep you in the gym for hours on end, every single day. We want to help you manage small inputs that result in a more enjoyable life. Every week you complete tells a truth about your character and nature. When you do the small inputs by stacking these weeks on top of each other, your output will be the perfection you’re seeking. This method will help you clear the roadblocks to that.
Progress Over Perfection is a lifestyle that is experienced through phases ultimately building discipline, confidence, and appeal. These phases are meant to be repeated over and over again, as fitness should not be complicated or confusing. Rather, fitness is body restoration, maintenance, and an investment in your future.
The Process:
You have 7 days to complete 4 workouts. It does not matter what your cadence is, you only have to finish all of them by the end of the week. Additionally, you need to complete 2 days of 15-minute mobility work. If you miss a day, it’s ok - there’s 3 other days to make it up.
S
🧘
🍳
M
✅
T
✅
W
✅
T
👟
🧘
F
✅
S
👟
There are two phases and after you complete the first phase, you will take one week off with active rest prioritizing mobility drills. After you complete the second phase, take two weeks of rest prioritizing recovery. In cyclical nature, repeat the process from the beginning at Phase 1, however this time, you’re bringing your heightened strength, skill level, and knowledge with you.
Incorporating cardio into your routine will only improve your progress. It’s not a requirement like your 4 workouts are but feel free to do 20 minutes of whatever you would like such as stairclimbing, jogging, biking, etc.
Adding a day to meal prep for the week will also help you remain consistent with your fitness and nutrition goals. Choose a day where you don’t have to workout to avoid scheduling conflicts and overwhelming yourself.
Phase 1:
8 Weeks
↓ Apply Progressive Overload ↓
8 Weeks
Active Rest
Phase 2:
8 Weeks
↓ Apply Progressive Overload ↓
8 Weeks
Rest
The Plan:
The exercises utilized within this plan were curated with efficiency and flow in mind. Additionally, they were chosen because they are all or either compound lifts, progressed easily for overload, offers a simple setup, and creates high tension and deep stretches during throughout movements. When you perform these lifts as directed, you will be able to feel and engage the muscle you are focusing on. It’s also possible to complete a workout, depending on set up, using only a power cage and barbell which minimizes the use and time spent waiting on isolation machines.