P 001
COVER
Rev 2.0 · A4
Your name and your start date, written on the front. Two phases printed underneath so you know the shape of the whole run before day one.
- BUILD · D01–30
- DOMINATE · D31–60
- ATHLETE + START DATE FIELDS
INSIDE THE LEDGER
73 pages.
Four of them, here.
A4 portrait, single-sided. Real pages from the PDF you download — nothing staged.
P 002
MANIFESTO
60 days. No negotiation.
The rule that makes the rest work: you cannot out-train what you refuse to track. Miss a day and you log the miss — the page does not lie, and neither should you.
- THIRTY DAYS TO BUILD
- THIRTY DAYS TO DOMINATE
- TRACK EVERY DAY
P 004
BASELINE
Day zero. Where you start.
Fourteen measurements, six baseline lifts, the goal, and the why you read on the hard days. Three boxes to tape your front, side and back photo into.
- BODYFAT, NECK, CHEST, ARMS, WAIST, HIPS, THIGHS, CALF
- SQUAT · BENCH · DEADLIFT · OHP · ROW · PULL-UP
- FRONT / SIDE / BACK PHOTO BOXES
P 008
DAILY PAGE · ONE OF 60
Day 01 of 60.
The page you fill every day. The HUD across the top counts the day, the phase, the week and the percentage done — the red bar grows as you go.
- 10 EXERCISE ROWS · TARGET · 3 SETS · RPE · TICK
- BODYWEIGHT · SLEEP · WATER · STEPS · CARDIO
- KCAL · PROTEIN · CARB · FAT
- ENERGY / MOTIVATION / SORENESS OUT OF 5
- WIN OF THE DAY · NOTES · PAIN · FORM CUES
+69
More pages in the PDF: field manual, weekly split and rep-range reference, RPE scale, strength trend, both phase dividers, days 02 to 60, the day-30 and day-60 checkpoints, the PR board and the final debrief.