The OPTML Method · Library

Optimization, organized.

Every workout program, recipe guide, field guide, and protocol we've ever built. The OPTML 30 and your field guides are free with any protocol; recipe guides, training programs, and protocols are available a la carte.

37 Live items
4 Categories
Free Starter guides included
Included free

Every OPTML protocol includes The OPTML 30 and your field guides free — GLP-1 members also get the GLP-1 Muscle Loss Protocol. The rest of the library is available a la carte. Find your protocol →

Free with every OPTML protocol

Included free

The OPTML 30

A 30-day starter: mindset, a customizable meal plan, and a gym-or-dumbbell workout. The place to begin.

Included with any active protocol
GLP-1 members

GLP-1 Muscle Loss Protocol

An educational guide on preserving muscle during physician-supervised GLP-1 weight loss.

Included with any GLP-1 protocol
Included free

Your field guides

Patient playbooks for your protocol — GLP-1 side effects, TRT labs, the Apex Panel decoder, and more.

Always free · browse below
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

40 items · 37 live · 3 coming soon
Training · Full Body 2×

Full Body — 2 Day

Two full-body days a week. The efficient minimum-effective-dose plan for a busy schedule or a fresh start.

2 days/wkFull bodyBeginner
$49.99one-time Available soon
Training · Full Body 3×

Full Body — 3 Day

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

3 days/wkFull bodyIntermediate
$49.99one-time Available soon
Training · Full Body 4×

Full Body — 4 Day

Four full-body days a week. More volume and frequency — the sweet spot for hypertrophy without a split.

4 days/wkFull bodyInt+
$49.99one-time Available soon
Training · Full Body 5×

Full Body — 5 Day

Five full-body days a week. Maximum frequency, fully periodized, for the lifter who wants the most from every week.

5 days/wkFull bodyAdvanced
$49.99one-time Available soon
Training · Bodyweight BW

Bodyweight Training

Three to six days a week, no equipment. Hotel room, living room, park. Progression through tempo, reps, and range of motion.

3–6 days/wkNo equipmentAll levels
$49.99one-time Available soon
Training · Dumbbell DB

Dumbbell Only — 4 Day

Four days a week, dumbbells only. An upper/lower split built for the home gym with a single pair of adjustable bells.

4 days/wkDumbbellsIntermediate
$49.99one-time Available soon
Training · Dumbbell DB

Dumbbell Only — 5 Day

Five days a week, dumbbells only. More frequency and volume for the home-gym lifter ready to push.

5 days/wkDumbbellsInt+
$49.99one-time Available soon
Training · Strength 5×5

The 5×5 Method

Five sets of five, three days a week. The classic barbell strength progression — squat, bench, deadlift, press, row.

3 days/wkBarbellStrength
$49.99one-time Available soon
Training · PPL PPL

Push / Pull / Legs — 3 Day

One push, one pull, one leg day a week. The efficient PPL for balanced development on three sessions.

3 days/wkPPL splitIntermediate
$49.99one-time Available soon
Training · PPL PPL

Push / Pull / Legs — 6 Day

Push, pull, legs — twice through, six days a week. High-volume hypertrophy for the advanced lifter.

6 days/wkPPL splitAdvanced
$49.99one-time Available soon
Training · Upper-Lower U/L

Upper / Lower — 4 Day

Two upper days, two lower days. The most proven split for balancing strength and size on four sessions.

4 days/wkUpper/LowerIntermediate
$49.99one-time Available soon
Training · Hybrid 6×

Hybrid — 6 Day

Six days blending strength work and conditioning. Build the engine and the muscle in one program.

6 days/wkStrength + cardioAdvanced
$49.99one-time Available soon
Training · Hyrox HX

Hyrox Prep

A full Hyrox preparation block — running, functional stations, and the pacing to put them together on race day.

HyroxConditioningRace prep
$49.99one-time Available soon
Training · Hyrox HX

Hyrox Strength Build

The strength base for Hyrox — build the power and durability the stations demand before you sharpen race pace.

HyroxStrengthBase phase
$49.99one-time Available soon
Training · Hyrox HX

Hyrox Race Pace

The peaking block — dial in race-pace running and station transitions so nothing surprises you on the day.

HyroxConditioningPeak phase
$49.99one-time Available soon
Training · Women HG

Hourglass — 3 Day

Three days a week, glute and lower-body emphasis with balanced upper work. The proportion-focused physique program.

3 days/wkGlute focusWomen
$49.99one-time Available soon
Training · Women HG

Hourglass — Barbell (4 Day)

Four days a week, barbell-based. Progressive lower-body loading with structured upper work for balance.

4 days/wkBarbellWomen
$49.99one-time Available soon
Training · Women HG

Hourglass — Dumbbell (4 Day)

Four days a week, dumbbell-based. The full Hourglass program adapted for a home gym or the dumbbell rack.

4 days/wkDumbbellsWomen
$49.99one-time Available soon
Training · Women ♀

The OPTML Woman — Foundations

Three days a week. The starting point for women new to lifting — patterns, confidence, and a real strength base.

3 days/wkFull bodyBeginner
$49.99one-time Available soon
Training · Women ♀

The OPTML Woman — Optimization

Four days a week. The next step — more volume and a training split to build and shape with intent.

4 days/wkSplitIntermediate
$49.99one-time Available soon
Training · Women ♀

The OPTML Woman — Advanced

Five days a week. High-frequency training for the experienced woman who wants the most from every session.

5 days/wkSplitAdvanced
$49.99one-time Available soon
Nutrition · High Protein P

High-Protein Recipes

Every recipe hits 35g+ protein. The core cookbook for building muscle or holding lean mass on a calorie target.

35g+ proteinAny diet
$39.99one-time Available soon
Nutrition · Breakfast AM

High-Protein Breakfasts

Protein-forward breakfasts that actually keep you full — eggs, oats, yogurt bowls, and grab-and-go options.

Breakfast35g+ protein
$39.99one-time Available soon
Nutrition · GLP-1 GLP

The GLP-1 Protein Protocol

Protein-first recipes and portions built for a smaller appetite on GLP-1 — hit your target even when you're barely hungry.

GLP-1Protein-first
$39.99one-time Available soon
Nutrition · Quick 5

5-Ingredient Recipes

Clean recipes with five ingredients or fewer. For when time and pantry space are the bottleneck.

≤5 ingredientsQuick
$39.99one-time Available soon
Nutrition · Quick 15

Quick Kitchen Recipes

Fast, minimal-cleanup meals for weeknights — most on the table in fifteen minutes.

15-minuteWeeknight
$39.99one-time Available soon
Nutrition · Low-Carb LC

Low-Carb Recipes

Carb-conscious recipes for cutting phases. Built to keep protein high while you bring calories down.

Low-carbCutting
$39.99one-time Available soon
Nutrition · Plant-Based VG

Vegan Recipes

Plant-based and protein-aware — tofu, tempeh, lentils, and seitan, every plate engineered to hit lean-mass numbers.

VeganProtein-aware
$39.99one-time Available soon
Nutrition · Plant-Based V

Vegetarian Recipes

Lacto-ovo recipes leaning on Greek yogurt, cottage cheese, eggs, and whey to hit protein without meat.

VegetarianHigh protein
$39.99one-time Available soon
Nutrition · Smoothies SM

The Smoothie Pack

Macro-targeted smoothies for breakfast, post-workout, and meal replacement — nutritionally complete and blender-only.

SmoothiesBlender-only
$39.99one-time Available soon
Nutrition · Seasonal ☀

Summer Table Recipes

Light, high-protein plates for warm weather — grill-forward mains, crisp sides, and no-cook options.

SeasonalGrill + fresh
$39.99one-time Available soon
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.

Free guidePDF · 18 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 tells you, the ranges that matter, and when to titrate.

Free guidePDF · 16 pages
Free Download

Ready to test or titrate? See OPTML TRT →

Field Guide · 03 APX

The Apex Panel Decoder

Every marker in the panel, organized by system. What each one predicts, the ranges that matter, and what to do when one is flagged.

Free guidePDF · 25 pages
Free Download

Want the panel itself? See The Apex Panel →

Field Guide · 04 T

Testosterone in Men

A plain-English guide to what testosterone does, what drives it down with age, and how the key markers actually read.

Free guidePDF · 45 pages
Free Download

Think yours is low? See OPTML TRT →

Field Guide · 05 MEN

Peri & Post Menopause

What changes through perimenopause and after, which symptoms map to which hormones, and the options that help.

Free guidePDF · 63 pages
Free Download

Ready for support? See OPTML HRT →

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 Available soon
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 Protocol — 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 — your starter guides are included free.

Every active OPTML protocol includes The OPTML 30 and your field guides free (GLP-1 members also get the GLP-1 Muscle Loss Protocol). 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.

Find my protocol Read the Method →