The Template
FITNESS PROTOCOL — BODY PILLAR TEMPLATE
WEEKLY TARGETS
Training sessions/week: _____
Daily step target: _____
Daily protein (g): _____
Daily water (oz): _____
Sleep target (hrs): _____
Non-negotiable movement: _____
WEEKLY TRAINING STRUCTURE
Monday
Session type: ________________
Duration: ___
Tuesday
Session type: ________________
Duration: ___
Wednesday
Session type: ________________
Duration: ___
Thursday
Session type: ________________
Duration: ___
Friday
Session type: ________________
Duration: ___
Saturday
Session type: ________________
Duration: ___
Sunday
Session type: ________________
Duration: ___
FLOOR VERSION — MINIMUM MOVEMENT
On any day no matter what, I will do: ________________________________
Example: 10-minute walk. This is your non-negotiable minimum.
How to Use This Template
INSTRUCTIONS
- 1Define your floor version movement first — this is what keeps the Body pillar streak alive
- 2Set weekly training targets based on your current fitness level, not your ideal self's level
- 3Track protein and water daily in your scorecard — these inputs have outsized impact on performance
- 4Review your body metrics monthly, not weekly — the signal is in the trend, not the daily variation
How AscendOS Automates This
AscendOS tracks your training, steps, protein, and water inputs daily — the Body pillar lessons in Pillars 4 provide the full protocol for each phase.
The free plan includes the daily check-in, morning protocol guidance, APEX AI coach, and Pillar 1 lessons. No credit card required to start.