My Training Program
Training programs and simple food guidance.
Live site: https://hanjeano.github.io/training-program/
| Page | Path | What it is |
|---|
| Home | / | Links to each program and the food page, current program first |
| The Protocol | /protocol/ | Current program: legs, push, pull, HIIT + handstands, KB + rings from the library, running and sport on Days 6–7, 7-day cycle. 8 weeks, 60-minute sessions |
| 2 Pattern Protocol | /2pp/ | 8 weeks, four workouts rotating every other day, % main lifts and off-day cardio |
| FBC | /fbc/ | Functional Body Composition adapted for kettlebells, rings and one-station supersets. 8 weeks, 5 days a week |
| FB3 | /fb3/ | FB3-R3: three full-body strength days alternating with three run and mobility days, 8 or 12 weeks in 4-week blocks |
| Workout Library | /library/ | 35 Functional workouts (Day 5) and 13 Engine workouts (Day 4 or 6), KB, rings and bodyweight |
| Food | /food.html | Guidance, not rules |
2 Pattern Protocol
| # | Lower | Upper |
|---|
| 1 | Front Squat | Weighted Pull-Up / Chin |
| 2 | Conventional Deadlift | Bench (odd laps) / Dip (even laps) |
| 3 | Bulgarian Split Squat | Chest-Supported Row |
| 4 | Single-Leg RDL | OHP |
Opens on today's session with a one-line food note, shows the full 8-week schedule with off-day cardio, and turns your 1RMs into working weights (saved in your browser only). Printable version: 2pp/2-Pattern-Protocol.pdf.
Not active. The page has no dates; browse by day number.
FBC
Block A supersets in weeks 1, 3, 5, 7 and Block B in weeks 2, 4, 6, 8. Sets and rest progress from 3 × 75 s to 4 × 45 s. Pick a week and day to see the warm-up, skill primer, supersets and finisher; changes from the original program are tagged. No start date yet.
