Roost — 6-Day Training Split & Coaching
A 20-year-old athlete's 6-day training split. Built for size, strength, and conditioning.
The Transformation
A two-year transformation — from 130 lbs to 175 lbs. Consistency, progressive overload, and relentless discipline.
2 Years · 130 lbs → 175 lbs · Natural
The Roost Blueprint
A complete 6-day training split — Push, Pull, Legs, Upper, Lower, and Posterior Chain — with 1 active recovery and 1 full rest day. Every session lists exact lifts, sets, and rep ranges built for size, strength, and conditioning through progressive overload.
Unlock the Full Plan
Purchase The Roost Blueprint to access every training day, exercise, set, and rep range.
Sign in required before purchase.
Train With Roost
The Roost Blueprint
The complete 6-day training split — full exercise breakdown, sets, and reps.
Custom Training Plan
A fully personalized program built around your body goals. Includes a goals consultation, exercise recommendations, a customized workout plan, diet advice, and honest product recommendations.
Form Audit
Video analysis of your primary compound movements.
How the Custom Plan Works
- 01 Share your body goals — muscle gain, fat loss, recomposition, or strength.
- 02 Get exercise recommendations matched to your equipment, schedule, and experience level.
- 03 Receive your fully customized workout plan with sets, reps, and progression.
- 04 Diet advice tailored to your goal — calories, protein targets, and meal structure.
- 05 Honest product and supplement recommendations — only what actually helps.
The Feed
