{"product_id":"the-discipline-protocol","title":"The Discipline Protocol","description":"\u003cp\u003e\u003cstrong\u003e8 Weeks to a Stronger, More Consistent You.\u003c\/strong\u003e A self-guided 8-week strength programme for the gym or at home with dumbbells. It comes with a workout tracker that does the maths for you, and simple daily and weekly tools to keep you consistent. Instant digital download: six PDFs and an Excel \/ Google Sheets tracker.\u003c\/p\u003e\u003ch3\u003eWhat you receive\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eStart Here\u003c\/strong\u003e: A 2-page quick start: which file to open, how to choose gym or home, and your first week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTraining Blueprint\u003c\/strong\u003e: 32 pages. The full 8-week programme, both pathways, a one-page 8-week roadmap, an exercise library with technique cues and start-and-finish diagrams for 11 free-weight and bodyweight exercises, progression rules, warm-up, recovery, nutrition basics and safety guidance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWorkout Tracker\u003c\/strong\u003e: Excel workbook that also opens in Google Sheets. All 24 sessions pre-filled. Marks each session Completed, Minimum or Incomplete, works out attendance, weekly totals and personal bests, and tells you when to add weight.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePrintable Tracker\u003c\/strong\u003e: 11 A4 pages: one page per week with a box for every set, plus a progress page.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDaily Discipline Scorecards\u003c\/strong\u003e: Eight weekly pages. About a minute a day: train or recover on plan, preparation, sleep and one personal commitment.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeekly Progress Reviews\u003c\/strong\u003e: A 10-minute review each Sunday, plus a full programme review and next-block plan in Week 8.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDiscipline Playbook\u003c\/strong\u003e: 12 pages of practical fixes for tiring days, chaotic weeks, missed sessions and slow progress.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eThree full-body sessions a week, alternating Workout A and Workout B. The exercises stay the same so your progress is easy to see. Sets and effort build over time.\u003c\/p\u003e\u003ch3\u003eDigital product\u003c\/h3\u003e\u003cp\u003eNothing is posted. Your download link is emailed straight after payment. This is general fitness education, not medical advice. No personal coaching is included and no particular result is promised.\u003c\/p\u003e","brand":"IronMustObey","offers":[{"title":"Default Title","offer_id":55380703543639,"sku":null,"price":19.0,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0983\/4188\/0151\/files\/01_main_cover.png?v=1791759777","url":"https:\/\/ironmustobey.com\/products\/the-discipline-protocol","provider":"IronMustObey","version":"1.0","type":"link"}