Your program. Your nutrition. Your transformation. Engineered from your body, your hours, your goals — and built to deliver results that show up in the mirror.
01 / BASELINE
A few quick numbers and the goal that's brought you here. This is the data the protocol is built on.
| A1 | Bench press RPE 7 | 4×5 | 84.5 KG |
| A2 | Overhead press RPE 7 | 3×8 | 52 KG |
| B1 | Incline DB press RPE 8 | 3×10 | 26 KG ea |
| B2 | Weighted dips RPE 8 | 3×10 | +10 KG |
| C | Cable triceps RPE 9 | 3×12 | 22 KG |
BLOCK 1 · WEEKS 1-2 · MOBILITY + BASE
BLOCK 2 · WEEKS 3-8 · HYPERTROPHY
BLOCK 3 · WEEKS 9-12 · STRENGTH + LEAN
14-DAY REVIEW · 19 MAY 2026
Every fortnight the data speaks. Body weight, strength, adherence — the protocol adjusts where the numbers say so. No motivation, no fluff, just signal.
Trends are within the projected envelope. Body weight is tracking the −0.5%/week target. Strength expression on bench and overhead press has improved as expected. Sessions completed: 12 of 12. Protocol unchanged. A small load increment is queued for Day 18.
REVIEW HISTORY
PROTOCOL · OFF-BASE
Your plan, anywhere. Gyms, eateries that match your macros, and zero-equipment workouts when there's no kit on the ground.
CITY · LISBON
5 gyms within 5km of your hotel. Filtered for the equipment your plan needs this week.
Old-school iron. Two power racks, full DB set to 50kg, cable machine. Loud, hot, very Lisbon.
Premium chain. Racks, machines, full DB to 40kg, pool + sauna if you want recovery. Towels included.
Bare-bones but it has everything you need. One rack, one Smith, full DB to 45kg, cables. Open at 6am, perfect for your schedule.
If you want a class for one of your sessions. Programmed strength bias. Drop-in friendly, English-speaking coaches.
Mixed strength + cardio studio. Light DBs only (to 25kg), no power rack. Use for Friday accessory or a conditioning session.
CITY · LISBON · EATERIES
Matched to your nutrition plan (high-protein, low-FODMAP). Dishes pre-calculated against today's macro targets.
Build-your-own bowl chain. Quick lunch fix on training days. Their "Power Bowl" hits your macros almost exactly.
Seasonal Portuguese ingredients, clean cooking. Their fish-of-the-day is reliably grilled, simply dressed. Date-night friendly.
Iconic Lisbon seafood. Tigers prawns, clams, gambas. Easy to hit protein without rice or bread.
Poke bowl chain. Build-your-own, full macros displayed. Their tuna + edamame combo is your friend.
Neighbourhood favourite, ingredient-driven. Their grilled octopus and Iberian pork dishes are macro-friendly.
Modern fish house, sushi + grill. Most plates land cleanly in your macro window if you skip the dessert tier.
NO GYM ON THE GROUND
Bodyweight + bands. 30 minutes. Built off your current plan — same muscle groups, no excuses.
AI COACH · ANDREW'S VOICE
AI trained on Andrew's coaching voice. Quick answers, no waiting. For anything serious, he'll still pick up.
PROTOCOL TIERS
Free to start. Premium to commit. Ultra when you want every signal the protocol can read.
TIER 01 / TRY IT
No card, no commitment
TIER 02 / COMMIT
COMING Q4 2026
TIER 03 / ALL SIGNALS
or €699/year — save €129
FOUNDERS LAUNCH · CARD REQUIRED FOR TRIAL · CANCEL ANYTIME IN CUSTOMER PORTAL
MirrorFriendly Premium — €29/month
FREE FOR 14 DAYS. €29 CHARGED ON 28 MAY 2026. CANCEL ANYTIME.
POWERED BY STRIPE · 256-BIT TLS
YOU'RE IN
Three short clips before you start. Andrew explains how the plan works, why it adapts, and what to do when life gets in the way.
How MirrorFriendly works, and why I built it the way I did.
Why the plan changes every fortnight, and what to do when it does.
The gym finder, eatery finder, and no-gym workouts.
A NOTE FROM THE COACH
"If you're here, someone you trust pointed you my way. Honestly — this plan only works if you log it. 80% adherence beats perfection, every time. Show up, log honestly, and let the protocol do its job."
ANDREW FARRUGIA · PT, MIRRORFRIENDLY