guide no. 1 · nutrition and fat loss · $37
Cycle-Synced Fat Loss
Body literacy applied to food, macros, weight, hunger, and fat loss.
28-Day Training Plan
guide no. 2 · training and recovery
A cycle-aware framework for strength, cardio, mobility, and recovery.
Your training capacity doesn't stay exactly the same throughout the month. A workout that feels strong and manageable one week may feel heavier the next, even when the exercise, weight, and effort haven't changed.
The plan gives you twenty-eight days of useful structure without asking you to ignore those changes. You'll know where to place harder strength work, when to reduce intensity, and how to adjust the schedule as you learn your own pattern.
What the plan helps you do
Most training plans assume the same schedule should work the same way every week.
When it doesn't, it's easy to question your discipline, change the plan too quickly, or push harder because backing off feels like failure.
The 28-Day Training Plan takes a different approach. It maps strength, HIIT, walking, mobility, and recovery across a full cycle, then shows you how to compare the schedule with your own experience.
You'll learn:
- where to place your harder strength sessions
- how to use progressive overload without forcing it every week
- when walking or mobility makes more sense than another intense workout
- how to choose appropriate dumbbell weights
- what to do when you miss a day
- how to adjust for sleep, stress, illness, pain, or an irregular cycle
- how to make the plan more personal over time
The plan teaches you what changes across the month and how to train from there.
A plan you can adjust
The guide uses a twenty-eight-day example cycle divided into five training phases:
- Menstrual
- Follicular
- Ovulatory
- Early luteal
- Late luteal
Each phase includes a day-by-day schedule, workout type, time range, intensity guidance, and notes on what to watch for.
The dates are a place to start, not a rule your body has to follow. If your cycle is longer, shorter, irregular, or shifting through perimenopause, you'll learn how to use the sequence without forcing yourself into exact calendar days.
What's inside
Before you start
How to find your place in the plan, choose workouts, handle missed days, and use the guide with or without Cycle-Synced Fat Loss.
Equipment and weight selection
Practical starting ranges for different movement types, plus a simple way to tell if a weight is too light, too heavy, or about right.
The 28-day map
A full view of how strength, cardio, mobility, HIIT, and recovery change across the five training phases.
Why I train this way
A personal explanation of what changed when I stopped expecting my harder training to be sustainable every day.
Progressive overload
How to build strength using more than heavier dumbbells, and where progression fits best within the cycle.
The complete daily plan
Twenty-eight days of workouts, time ranges, intensity guidance, and phase-specific context.
When to adjust
Clear options for days when poor sleep, illness, stress, pain, or fatigue matter more than the schedule.
Making it personal
What to track after each phase and how to adapt the framework after you've seen your pattern repeat.
A look inside
follicular · days 6–12
You don't need to make every workout harder because you've entered the follicular phase.
Energy and training capacity commonly improve through this part of the cycle, though the timing varies.
The workouts become more demanding across the week. Increase the challenge when the previous session felt solid and you're recovering well.
| day | type | workout | time |
|---|---|---|---|
| 6 | Strength | Full-body strength | 30–45 min |
| 7 | Strength | Lower-body strength | 30–45 min |
| 8 | HIIT | HIIT circuit | 20–25 min |
Who this is for
The 28-Day Training Plan is for women who want structure but don't want another schedule that treats changing capacity as a problem.
It may suit you if:
- you train consistently, but the same workouts don't feel the same every week
- you've noticed changes in strength, energy, motivation, soreness, or recovery across the month
- you aren't sure when to push harder and when to reduce intensity
- you want a home-based plan using dumbbells, walking, and free online workouts
- you want to build strength without treating every session as a test of discipline
- you're willing to track what happens and adjust the plan around your own experience
You don't need a perfectly regular twenty-eight-day cycle. You do need to be willing to notice where the framework matches you and where it needs to move.
What you'll need
- A few pairs of dumbbells
- Access to free workout videos on YouTube
- A place to walk, indoors or outside
- A simple note on your phone for recording weights and reps
You don't need a gym membership, barbell, cable machine, subscription workout app, or an impressive wall of matching equipment.
What the first week looks like
Day one, find the cycle day you are on and start there. No waiting for your next period. Pick your weights by movement instead of by habit, then follow the schedule. Around the back half of your cycle something will feel different, and the plan already accounts for it.
If tracking starts feeling compulsive rather than useful, stop tracking. Pushing harder is the wrong response.
Get the 28-Day Training Plan
Know what to do without expecting your body to feel the same every day.
The plan includes:
- a complete twenty-eight-day training schedule
- five phase-based training blocks
- strength, HIIT, walking, mobility, yoga, and rest days
- dumbbell weight-selection guidance
- progressive-overload instruction
- modifications for missed days and lower-capacity days
- guidance for irregular and shifting cycles
- a framework you can repeat and personalize over time
Pair it with Cycle-Synced Fat Loss
The training plan works on its own.
Cycle-Synced Fat Loss adds the nutrition side of the framework, including calories, macros, hunger, weight changes, and fat-loss decisions across the cycle.
The Applied Guides Bundle includes both applied guides:
- Cycle-Synced Fat Loss
- 28-Day Training Plan
Bundle price: $59
The Body Literacy Journal is purchased separately.
Continue with The Phase Method
Build something you can keep.
A training plan should give you enough structure to get moving without asking you to ignore what you're experiencing.
Start with the schedule. Notice how your strength, energy, and recovery change. Then adjust the plan around what you learn.
This guide is for educational purposes only and doesn't provide medical advice, diagnosis, or treatment. Speak with a qualified healthcare professional about symptoms, concerns, or changes in your health.