The OPTML Method · Library

Optimization, organized.

Every workout program, recipe guide, field guide, and protocol we've ever built. Members get the entire library at no extra cost. Anyone else can pick up individual items at a la carte pricing.

16 Live items
4 Categories
Free With any protocol
All Included

Active OPTML protocol members get the entire library — every guide below, no extra cost. Find your protocol →

Not sure where to start?

Take the 30-second match quiz.

A few questions about your situation. We'll point you to the exact guide built for you.

Educational use only. The match quizzes recommend guides from the OPTML Library. Not medical advice, not a prescription. Individual results vary.

Training match

Find your training program.

Three questions about your days, equipment, and experience. We'll point you to the exact volume.

3 questions~30 seconds
Nutrition match

Find your recipe guide.

Three questions about your goal, diet, and cooking style. We'll point you to the right recipe library.

3 questions~30 seconds

Everything in the library

29 items · 16 live · 13 coming soon
Training · Vol 0 2×

Vol 0 — The Onramp

Two days a week, full body. Built for the absolute beginner — get the pattern down before you push anything heavy.

2 days/wkFull bodyBeginner
$49.99one-time Get it free

Or free with any OPTML protocol

Training · Vol 1 3×

Vol 1 — The Foundation

Three days a week, full body. The standard build-the-base program — every pattern, double progression, twelve weeks.

3 days/wkFull bodyIntermediate
$49.99one-time Get it free

Or free with any OPTML protocol

Training · Vol 2 4×

Vol 2 — The Engine

Four days a week, full body. More volume, more frequency — the sweet spot for serious hypertrophy without a split.

4 days/wkFull bodyIntermediate+
$49.99one-time Get it free

Or free with any OPTML protocol

Training · Vol 3 5×

Vol 3 — The Standard

Five days a week, full body. Maximum frequency, fully periodized — for the lifter who wants the most out of every week.

5 days/wkFull bodyAdvanced
$49.99one-time Get it free

Or free with any OPTML protocol

Training · Vol 4 BW

Vol 4 — Bodyweight

Five days a week, no equipment. Hotel room, living room, parking lot. Progressive overload via tempo, reps, and ROM.

5 days/wkNo equipmentAnywhere
$49.99one-time Get it free

Or free with any OPTML protocol

Training · Vol 5 DB

Vol 5 — Dumbbell

Four days a week, dumbbells only. Upper/lower split with double progression — the home-gym program for a real result.

4 days/wkDumbbellsHome gym
$49.99one-time Get it free

Or free with any OPTML protocol

Coming Soon · Vol 6 GG

Vol 6 — Garage Gym

Rack + barbell + plates. The classic home-gym hypertrophy program built around the big four.

Coming soon · ETA Q3 2026

Coming Soon · Vol 7 PPL

Vol 7 — Commercial Push/Pull/Legs

Six days a week, every machine you've got. The split for the lifter chasing peak hypertrophy in a fully equipped gym.

Coming soon · ETA Q3 2026

Coming Soon · Vol 8 20m

Vol 8 — Travel & Hotel

Twenty-minute, no-equipment sessions for the road. Built for executives, busy parents, anyone who lives on planes.

Coming soon · ETA Q3 2026

Coming Soon · Vol 9 5/3/1

Vol 9 — Strength Block

A twelve-week intermediate strength block. Squat, bench, deadlift, press — get strong before you chase pump.

Coming soon · ETA Q4 2026

Coming Soon · Vol 10 ABW

Vol 10 — Advanced Bodyweight

Rings, pull-up bar, parallettes. Progressions toward the muscle-up, the front lever, the planche.

Coming soon · ETA Q4 2026

Nutrition HP

High-Protein Recipes

Every recipe hits 35g+ protein per serving. The standard recipe book for anyone tracking macros or running a body-comp protocol.

35g+ proteinMacros tagged
$39.99one-time Get it free

Or free with any OPTML protocol

Nutrition 5or less

5 Ingredients or Less

Quick, minimal-pantry recipes. For the person whose biggest barrier to eating clean is the shopping list and the prep time.

Quick prepMinimal pantry
$39.99one-time Get it free

Or free with any OPTML protocol

Nutrition Vgn

Vegan Optimization

Plant-based recipes built protein-aware. Tofu, tempeh, lentils, seitan — every plate engineered to hit lean-mass numbers.

Plant-basedProtein-aware
$39.99one-time Get it free

Or free with any OPTML protocol

Nutrition Vtn

Vegetarian Optimization

Eggs and dairy in play. Recipes that lean on Greek yogurt, cottage cheese, eggs, and whey to hit protein without meat.

Lacto-ovoProtein-aware
$39.99one-time Get it free

Or free with any OPTML protocol

Nutrition LC

Low-Carb

Carb-conscious recipes for cutting phases or anyone whose insulin response is the bottleneck. Not keto — sustainable.

Carb-controlledCutting
$39.99one-time Get it free

Or free with any OPTML protocol

Nutrition SM

The Smoothie Guide

Macro-targeted smoothies for breakfast, post-workout, and meal-replacement. Every recipe nutritionally complete.

Macro-targetedBlender-only
$39.99one-time Get it free

Or free with any OPTML protocol

Coming Soon CBk

The OPTML Cookbook

Two hundred recipes across four nutrition tracks. RD-reviewed. The flagship cookbook included with every meal plan.

Coming soon · ETA Q4 2026

Coming Soon TR

Travel-Friendly Recipes

Airport, hotel, on-the-road. Recipes you can build with a hotel kettle, a microwave, or whatever's open at midnight.

Coming soon · ETA Q3 2026

Coming Soon BC

Batch Cooking

One Sunday, five weekday meals. The Sunday-prep playbook for the person who eats clean Monday through Friday.

Coming soon · ETA Q4 2026

Field Guide · 01 GLP

GLP-1 Side Effects, Demystified

Nausea, fatigue, GI shifts, sleep changes — what's normal, what's not, and how to manage each one without quitting the protocol.

Lead magnetPDF · 24 pages
Free Download

Treating these symptoms? See compounded GLP-1 →

Field Guide · 02 TRT

TRT — What Your Labs Mean

Total T, free T, SHBG, hematocrit, estradiol, LH. What each marker actually tells you, what the optimal ranges are, and when to titrate.

Lead magnetPDF · 18 pages
Free Download

Ready to test or titrate? See OPTML TRT →

Field Guide · 04 APX

The Apex Panel Decoder

All 160 markers, organized by system. What each one actually predicts, the ranges that matter, and what to do when one's flagged.

Lead magnetPDF · 36 pages
Free Download

Want the panel itself? See The Apex Panel →

Coming Soon · 05 SLP

Sermorelin & Sleep

How GHRH pulses work, what changes in week one vs week four, and how to set yourself up for the deepest sleep of the protocol.

Coming soon · ETA Q3 2026

Coming Soon · 06 NAD

NAD+ & Cellular Energy

The mechanism in plain English, the realistic timeline, and how to track whether the protocol is doing what it's supposed to.

Coming soon · ETA Q4 2026

Protocol · 01 BRG

The Bridge — Post-GLP-1 Maintenance

A twelve-week protocol that integrates training, nutrition, and behavior to hold the weight after coming off GLP-1. The hardest part is the part after.

12 weeksMulti-domain
$49.99one-time Get it free

Or free with any OPTML protocol

Coming Soon · 02 TRT

TRT Onboarding

The first twelve weeks dialed in. Dose titration, training-for-the-changes, sleep and recovery shifts, lab-recheck timing.

Coming soon · ETA Q3 2026

Coming Soon · 03 LNG

Longevity Stack — 12 Weeks

An integrated NAD+ & sermorelin protocol with weekly training and recovery overlays. The lifestyle around the stack.

Coming soon · ETA Q4 2026

Coming Soon · 04 MDO

The Microdose Optimizer

A twelve-week protocol for the already-lean optimizer running microdose GLP-1. Training, nutrition, and lab milestones, integrated.

Coming soon · ETA Q4 2026

Ready for the medical side?

Pick a protocol — the library is included free.

Every active OPTML protocol unlocks the entire Method library at no extra cost. Free assessment, U.S.-licensed physicians, cancel anytime.

GLP-1 (Sema) $249/mo GLP-1 (Tirz) $349/mo TRT $199/mo Enclomiphene $129/mo NAD+ $179/mo
Find my protocol
The OPTML Method

You don't follow random programs. You follow a system.

Every guide in this library plugs into a coordinated method — training, nutrition, recovery, diagnostics, and your prescribed protocol working together. Find the protocol that fits your goal, and the rest of the library opens up.

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