Welcome to your 100-day plan
W1 + W2 · Micah & Euan · ~5 min
Lifestyle Physique · The Lifestyler Credo
I train to get stronger.
I eat to feel my best.
I make decisions based on data, not feelings.
I play the long game.
This is a forever journey.
I live fully while I do this.
I am not waiting to become her.
I am already her, and I will live as her today.
This is simply who I am.
Being fit, lean and confident is what I do.
Welcome to your 100-day game plan.
Answer a few simple questions and we’ll build your complete personalised plan — body type, pathway, targets, and everything you need to start today.
Your starting numbers
S1 · Screen recording · ~4 min
Your starting point
First, choose your preferred units. Then enter three quick measurements.
Metric (kg / cm)
Imperial (lbs / ft)
Measure around the narrowest part of your wrist — just below the wrist bone.
Why we ask: Wrist circumference is a reliable indicator of your natural bone structure and how much lean muscle your frame is built to carry. It determines the upper and lower bounds of your personal Lifestyler Lean Zone — the weight range where you’ll look and feel your best, year-round.
The strength test
S1b · Micah demonstrates · ~5 min
Strength test
Two lifts. This tells us where you are right now — and becomes the north star for tracking how far you’ve come.
Bodyweight chin-ups
From a dead hang, pull until your chin clears the bar. Full range, no swinging. If you can’t do one yet — enter 0. That’s your starting point, not a judgement.
L1
1 rep
Dead hang to chin over bar, controlled
L2
5 reps
5 clean reps from dead hang
L3
5 weighted reps
5 reps with +5kg / +11lbs added
Goblet squat — ass to grass
Hold a dumbbell at your chest, squat all the way down until your hips go below your knees. Heels flat on the floor. Hit 15 reps at the weight you enter.
L1
50% of target bodyweight
e.g. if your target is 60kg, squat 30kg × 15
L2
75% of target bodyweight
e.g. if your target is 60kg, squat 45kg × 15
L3
100% of target bodyweight
e.g. if your target is 60kg, squat 60kg × 15
Understanding your plan
S2a · Euan walks through the numbers · ~6 min
Setting your 100-day goal
S2b · Micah · ~5 min
Your identity + goal
The system works on numbers. What makes it stick is knowing exactly who you’re becoming — and having a goal so vivid you can already feel it.
100-day experience goal
Write in vivid present tense. A specific date, a specific place, exactly how you feel. End with “I am the type of woman who…”
Find a photo on Pinterest that represents how you’ll look and feel at your goal. The test: could you realistically replicate this photo to 90%? If yes — it’s locked.
Upload your vision photo
Tap to choose from your camera roll or files
90% confidence check
Can you replicate this photo to within 90%? If not — refine it until the answer is yes.
Your 100-day vision
Full workout walkthroughs
S3 · Micah demonstrates every exercise · ~12 min
Your workout
One program. Three sessions a week. Your only job is to get a little better than last time.
Gym
Home — DB only
Alternate Upper and Lower for 3 sessions per week — Mon Upper · Wed Lower · Fri Upper, then swap the following week.
Lower body
Upper body