The free 7-Day Rebuild Plan

One small step a day for a week: move, eat, recover, repeat. About 10–30 minutes a day. Tick things off as you go. Progress saves on this device only.

Not sure? Take the quiz

Day 1

Start

Read Lesson 1: Your body is not slow
Do 8 slow chair sit-to-stands and 8 wall push-ups. Write the numbers down.
Get your maintenance calories in the calculator

Day 2

Protein

Read Lesson 11: Protein basics
Find your daily protein target
Add one protein food to tomorrow’s breakfast

Day 3

Move well

Read Lesson 3: A hinge is hips, not back
Do the wall hinge drill: 2 × 8 slow reps
Build and do a 10-minute mobility routine

Day 4

Prep

Read Lesson 12: A meal-prep system in 90 minutes
Build your plan and grocery list
Shop the list (or schedule when you will)

Day 5

Train

Do the 20-minute routine from Lesson 7 (two or three rounds)
Plan your water for tomorrow’s shift

Day 6

Recover

Read Lesson 6: Rest is training
Take a 20-minute easy walk
Set a lights-out reminder 8 hours before your alarm

Day 7

Review

Read Lesson 9 and do one minute of 4-6 breathing
Repeat Day 1’s test and compare your numbers
Mark your two training days for next week (Lesson 2)

Rebuilding from an injury? Only do what your clinician has cleared. Swap any movement for a mobility routine you are cleared for, or rest.

Education only. Not medical advice. Confirm with your clinician.

Week 2 and beyond

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Baskin Logic Body

Training, recovery and real-food meal prep from a swimming and diving champion turned championship-winning coach, rebuilding in public.

Free tools

Calorie calculator
Macro calculator
Protein calculator
Meal-prep planner
Mobility builder
Hydration planner

Learn

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Workout plan builder
7-Day Rebuild Plan
All 14 lessons
The Rebuild
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