Download the exact meal & workout templates I use.

Every drop is organized by phase and day, so you can find the right meals, lifts, and routines fast.

Browse Free Templates

Download CORPUS

Download the exact meal & workout templates I use.

Every drop is organized by phase and day, so you can find the right meals, lifts, and routines fast.

Browse Free Templates

Download CORPUS

Latest Day Templates:
Newest meals, lifts, and full-day templates you can import & customize in CORPUS.

Latest Drops:

A full cutting day with 1,999 calories, 171g protein, three meals, and a Wednesday back workout. Import the exact meal and lift templates into CORPUS.

Meals + Lifts

Cut | Day 17 | Back Day

Free CORPUS Template

A full Tuesday cutting day with 1,999 calories, 170g protein, four meals, chest training, F45 cardio, and importable CORPUS meal and workout templates.

Meals + Lifts

Cut | Day 16 | Chest Day

Free CORPUS Template

A full meals-only cutting day with 1,999 calories, 170g protein, roasted chicken and vegetables, a parfait bowl, and oats with honey. Import the exact meal template into CORPUS.

Meals Only

Cut | Day 15 | Roasted Chicken Day

Free CORPUS Template

A no-lift Sunday cutting day with 2,000 calories, 175g protein, BBQ chicken, a parfait bowl, and oats with honey. Import the exact meal template into CORPUS.

Meals Only

Cut | Day 14 | Sunday Meals

Free CORPUS Template

A full no-lift cutting day with 1,998 calories, 177g protein, a breakfast burrito tracked with AI, and a meals-only CORPUS template.

Meals Only

Cut | Day 13 | No Lift Day

Free CORPUS Template

A full cutting day with 1,997 calories, 170g protein, three meals, and a Friday arm workout. Import the exact meal and lift templates into CORPUS.

Meals + Lifts

Cut | Day 12 | Arm Day

Free CORPUS Template

A full cutting day with 1,998 calories, 179g protein, three meals, shoulder training, and HIIT. Import the exact meal and lift templates into CORPUS.

Meals + Lifts

Cut | Day 11 | Shoulder Day

Free CORPUS Template

A full cutting day with 1,999 calories, 171g protein, four meals, and a Wednesday back workout. Import the exact meal and lift templates into CORPUS.

Meals + Lifts

Cut | Day 10 | Back Day

Free CORPUS Template

A full cutting day with 1,998 calories, 171g protein, four meals, and a Tuesday chest workout. Import the exact meal and lift templates into CORPUS.

Meals + Lifts

Cut | Day 09 | Chest Day

Free CORPUS Template

A full cutting day with 1,997 calories, 179g protein, three meals, leg training, abs, and walking. Import the exact meal and workout templates into CORPUS.

Meals + Lifts

Cut | Day 08 | Leg Day

Free CORPUS Template

A full cutting day after a binge recovery day, built around 1,996 calories, 170g protein, three meals, and staying on track through a family function.

Meals Only

Cut | Day 07 | Family Function

Free CORPUS Template

A realistic cutting day about what to do after overeating during a cut. Track the damage, protect the weekly deficit, build better guardrails, and get back on plan.

Meals Only

Cut | Day 06 | Binge Day Recovery

Free CORPUS Template

A full Friday cutting day with 1,997 calories, 170g protein, arm training, abs, and a restaurant meal tracked with CORPUS. Import the exact meal and lift templates.

Meals + Lifts

Cut | Day 05 | Arm Day

Free CORPUS Template

A full cutting day with 1,991 calories, 172g protein, three meals, shoulder training, cardio, and importable CORPUS meal and workout templates.

Meals + Lifts

Cut | Day 04 | Shoulder Day

Free CORPUS Template

A full cutting day with 1,996 calories, 171g protein, three meals, and a Wednesday back day. Import the exact meal and lift templates into CORPUS.

Meals + Lifts

Cut | Day 03 | Back Day

Free CORPUS Template

A full aggressive cut day with 1,996 calories, 171g protein, five meals, chest training, and HIIT cardio. Import the exact meal and workout templates into CORPUS.

Meals + Lifts

Cut | Day 02 | Chest Day

Free CORPUS Template

A full cutting day built around 2,000 calories, 170g protein, five meals, and a Monday leg day. Import the exact meal and lift templates into CORPUS and adjust them to your body.

Meals + Lifts

Cut | Day 01 | Leg Day

Free CORPUS Template