The OPTML Method · Library

Every program.
Every recipe.
Written out.

Not one example week you repeat until you are bored. Twelve weeks of training written session by session, and recipes with the macros already counted. This is every guide we have ever built, in one place.

25 Training programs
11 Recipe guides
574 Recipes, macro counted

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.

60 seconds
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
60 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
How to choose

Pick by the week you actually have.

The best program is the one you will still be running in week ten. Almost everyone picks by ambition and quits by week three. Three questions get you to the right one.

  1. 01

    How many days can you truly commit?

    Not the number you wish you could train. The number that survives a bad week at work. Everything here is built around a real schedule, from two days to six.

  2. 02

    What equipment do you actually have?

    A full gym, a pair of dumbbells and a bench, or nothing at all. Every program states its equipment up front, and every movement lists an alternate.

  3. 03

    Where are you starting from?

    Never trained, coming back after time off, or already strong. Each program shows exactly where it sits on that scale so you do not start three rungs too high.

In every training program

No guesswork. Ever.

  • Twelve weeks written outEvery session, every week. Not one example week you repeat until you are bored.
  • Sets, reps, RPE and restFilled in for you, with blank cells to log the weight you actually lifted.
  • A fillable spreadsheetThe same program as a working sheet, so you can log every set on your phone between sets.
  • An alternate for every movementA busy rack or a missing machine never costs you the session.
  • A form demo on every liftYou never have to guess what a movement is supposed to look like.
  • A test week at the endWeek 12 measures you against week 1, so the progress is a number rather than a feeling.

Everything in the library

45 items · 42 live · 3 coming soon
Compare all
Training · Full Body

Full Body — 2 Day

Two sessions a week, everything trained. The most efficient way to get strong when time is tight or you're starting fresh.

2 days/wk12 weeksBeginner
$39one-time Available soon
Full details →
Training · Full Body

Full Body — 3 Day

Three full-body days, every major lift, progressed week over week. The proven way to build a real base.

3 days/wk12 weeksBeginner to intermediate
$39one-time Available soon
Full details →
Training · Full Body

Full Body — 4 Day

Four full-body days for more volume and faster progress. The hypertrophy sweet spot without living in the gym.

4 days/wk12 weeksIntermediate
$39one-time Available soon
Full details →
Training · Full Body

Full Body — 5 Day

Five days, fully periodized, maximum frequency. For the lifter who wants everything the week can give.

5 days/wk12 weeksIntermediate to advanced
$39one-time Available soon
Full details →
Training · Bodyweight

Bodyweight Training

No gym, no excuses. Three to six days of progressive training you can do anywhere, from a hotel room to a park.

3 to 6 days/wk12 weeksBeginner to intermediate
$39one-time Available soon
Full details →
Training · Dumbbell

Dumbbell Only — 4 Day

A full upper/lower split with nothing but dumbbells. Everything you need, right at home.

4 days/wk12 weeksIntermediate
$39one-time Available soon
Full details →
Training · Dumbbell

Dumbbell Only — 5 Day

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

5 days/wk12 weeksIntermediate to advanced
$39one-time Available soon
Full details →
Training · Strength

The 5×5 Method

Five by five on the big lifts, three days a week. The simplest path to raw barbell strength.

3 days/wk12 weeksBeginner to intermediate
$39one-time Available soon
Full details →
Training · PPL

Push / Pull / Legs — 3 Day

Push, pull, legs across three days. Balanced development for the lifter who trains three times a week.

3 days/wk12 weeksIntermediate
$39one-time Available soon
Full details →
Training · Upper-Lower

Upper / Lower — 4 Day

Two upper, two lower. The most reliable split there is for building strength and size at the same time.

4 days/wk12 weeksIntermediate
$39one-time Available soon
Full details →
Training · Hybrid

Hybrid — 6 Day

Lift and condition in the same week. Build the muscle and the engine without choosing one.

6 days/wk12 weeksIntermediate to advanced
$39one-time Available soon
Full details →
Training · Hyrox

Hyrox Prep

The complete twelve-week runway to your first Hyrox. Running, stations, and the pacing to put it together on race day.

6 days/wk12 weeksIntermediate
$39one-time Available soon
Full details →
Training · Hyrox

Hyrox Strength Build

Build the raw strength Hyrox demands before you chase race pace. The base that makes everything else possible.

6 days/wk12 weeksAdvanced
$39one-time Available soon
Full details →
Training · Hyrox

Hyrox Race Pace

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

6 days/wk12 weeksAdvanced
$39one-time Available soon
Full details →
Training · Women

Hourglass — 3 Day

Three days built around glutes and shape, with balanced upper work. Train for the proportions you actually want.

3 days/wk12 weeksIntermediate
$39one-time Available soon
Full details →
Training · Women

Hourglass — Barbell (4 Day)

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

4 days/wk12 weeksIntermediate
$39one-time Available soon
Full details →
Training · Women

The OPTML Woman — Foundations

New to lifting? Start here. Three days a week to learn the movements, build confidence, and get genuinely strong.

3 days/wk12 weeksBeginner
$39one-time Available soon
Full details →
Training · Women

The OPTML Woman — Advanced

Five days of high-frequency training for the woman who wants the most from every week.

5 days/wk12 weeksIntermediate to advanced
$39one-time Available soon
Full details →
Training · Beginner

Your First 12 Weeks

Never trained before? This is your start. Twelve weeks to learn every lift, build the habit, and finish strong and confident.

3 days/wk12 weeksBeginner
$39one-time Available soon
Full details →
Training · 40+

Strong For Life (40+)

Strength that lasts. Joint-friendly training for lifters over forty who want muscle, mobility, and decades of moving well.

3 days/wk12 weeksBeginner to intermediate
$39one-time Available soon
Full details →
Training · GLP-1

Protect Your Muscle (GLP-1)

Losing weight on a GLP-1? Keep the muscle. Training built to hold your strength while the fat comes off.

3 days/wk12 weeksBeginner to intermediate
$39one-time Available soon
Full details →
Training · Dumbbell

Dumbbell Only — 3 Day

One pair of dumbbells, three days a week. A complete program built for the home gym.

3 days/wk12 weeksBeginner to intermediate
$39one-time Available soon
Full details →
Nutrition · High Protein

High-Protein Recipes

Every recipe clears 35g of protein. The core cookbook for building muscle or holding it while you lean out.

52 recipes114 pages20g+ every recipe
$29one-time Available soon
Full details →
Nutrition · Breakfast

High-Protein Breakfasts

Breakfasts that actually keep you full. Protein-forward eggs, bowls, and grab-and-go options to start the day right.

20 recipes54 pages20g+ every recipe
$29one-time Available soon
Full details →
Nutrition · GLP-1

The GLP-1 Protein Protocol

Barely hungry on a GLP-1? Hit your protein anyway. Recipes and portions built for a smaller appetite.

74 recipes186 pagesA low appetite
$29one-time Available soon
Full details →
Nutrition · Quick

5-Ingredient Recipes

Five ingredients or fewer, every time. Clean eating for when time and pantry space are tight.

40 recipes90 pagesFive ingredients
$29one-time Available soon
Full details →
Nutrition · Quick

Quick Kitchen Recipes

Weeknight meals with minimal cleanup, most on the table in fifteen minutes. Fast food that actually fits your goals.

20 recipes54 pages25 min or less
$29one-time Available soon
Full details →
Nutrition · Low-Carb

Low-Carb Recipes

Carb-conscious cooking for cutting phases. High protein, lower carbs, and calories that come down without the misery.

40 recipes90 pagesLower throughout
$29one-time Available soon
Full details →
Nutrition · Plant-Based

Vegan Recipes

Plant-based and protein-serious. Tofu, tempeh, lentils, and seitan, every plate engineered to hit your numbers.

40 recipes90 pages100% plant based
$29one-time Available soon
Full details →
Nutrition · Plant-Based

Vegetarian Recipes

High protein without the meat. Built around Greek yogurt, cottage cheese, eggs, and whey.

58 recipes126 pagesMeat free
$29one-time Available soon
Full details →
Nutrition · Smoothies

The Smoothie Pack

Macro-dialed smoothies for breakfast, post-workout, or a meal on the run. Complete nutrition, blender only.

30 recipes72 pages5 minutes
$29one-time Available soon
Full details →
Nutrition · Seasonal

Summer Table Recipes

Warm-weather eating done right. Grill-forward mains, crisp sides, and no-cook options that stay high in protein.

20 recipes53 pagesSharing
$29one-time Available soon
Full details →
Nutrition · Monthly

OPTML Monthly Recipe Collection

A full year of cooking in twelve themed packs. From January resets to summer grilling to holiday tables, always high protein.

180 recipes468 pages12 monthly packs
$79one-time Available soon
Full details →
Field Guide · 01

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 — 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

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

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

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

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
Free Download
Coming Soon · 02

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

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

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 →
Before you buy

Questions people ask

How delivery works, what you actually get, and how to pick.

How do I get it after I pay?
Straight away. The moment your payment goes through you land on a download page and the file is yours. Nothing is posted, and you are not waiting on an email to arrive before you can start.
Can I download it again later?
Yes. The download link stays valid, so you can come back to it whenever you need. Save the file somewhere you will find it again and it is yours for good.
Is this a subscription?
No. Every item in the library is a single one time payment. There is nothing to cancel and nothing renews.
Can I read it on my phone?
Yes. Everything is a standard PDF, so it opens on a phone, a tablet, a laptop or a printer. Most people keep the program open on their phone between sets.
Do I need a gym membership?
It depends on the program, and every product page lists exactly what equipment it needs. Several programs run on dumbbells and a bench, and the bodyweight program needs no equipment at all.
What is the fillable tracker?
Every training program comes with a spreadsheet version alongside the PDF. Sets, reps, RPE and rest are already filled in for the whole program, and the highlighted cells are where you type the weights you actually lifted. It opens in Excel, Numbers, or Google Sheets.
What if I buy the wrong one?
Read the refund policy before you buy, since digital downloads are treated as final once delivered. If something has genuinely gone wrong with your order, contact us at info@optml.health and we will sort it out.
Is this the same as OPTML's medical service?
No, and they are deliberately separate. The Method library is education: training programs and recipe guides. It involves no consultation, no prescription and no medical care. Anything clinical goes through a consultation with a U.S. licensed physician.
Which program should I start with?
If you are new, start with Your First 12 Weeks or the Full Body 2 Day. If you already train, pick by the number of days a week you can genuinely commit to, not the number you wish you could. Every product page shows where it sits on the beginner to advanced scale.