Ramadan edition
- Cardio before Iftar, while fasted
- Strength training after Iftar
- Meals built around Iftar and Suhoor
If you feel dizzy, faint or unwell while fasting, stop training and break your fast. Drink plenty of water between Iftar and Suhoor.
Coach TYGR
A Coach TYGR protocol
The 30-Day Lock-In
30 days of structured training, protein-first eating and deliberate recovery to build strength, energy and discipline.
- 30 days
- 7-day cycle, repeated
- 3 strength sessions a week
- Cardio every day
Non-clinical coaching
Coaching is not medical care. Coach TYGR refers you to a TYGR doctor when something needs medical attention.
This page is the overview. The full day-by-day plan, with your daily protein amount and check-ins, is inside TYGR Academy.
Two editions
The training is the same in both. What changes is when you train and when you eat.
Standard edition
- The same training
- Regular meal times
- Train at the time of day that suits you
The weekly rhythm
A 7-day cycle you repeat for the 30 days. In the Ramadan edition, cardio comes before Iftar and strength after it.
| Day | Cardio | Strength |
|---|---|---|
| Day 1 | Steady run | Rest |
| Day 2 | Hill cycle | Workout A |
| Day 3 | Sprints | Rest |
| Day 4 | Long cycle | Workout B |
| Day 5 | Easy walk | Rest and early sleep |
| Day 6 | Hill cycle | Workout A |
| Day 7 | Zone 2 run | Rest |
The two workouts
Heavy compound lifts, done well. Start with weights you can move with good form and add a little each week.
Workout A · Squat focus
- Squat
- 5 × 5, heavy
- Overhead press
- 4 × 8
- Dips
- 3 sets to failure
- Pull-ups
- 3 sets to failure
Workout B · Deadlift focus
- Deadlift
- 3 × 5, heavy
- Bench press
- 4 × 8
- Barbell row
- 4 × 10
- Lunges
- 3 × 12 per leg
How you eat
Protein first, real food, no starving yourself.
Breaking the fast
Break the fast with water, a pinch of salt, dates, tiger nuts and moringa. On training days, add black coffee.
Protein at every meal
Build every meal around eggs or another quality protein. Your daily amount is set inside the program.
Balanced plates
Eat balanced meals with vegetables and carbohydrates, especially after training.
Optional stacks
Some men in the program add these. You don't need them to finish the Lock-In.
Recovery Mix
After training
- Honey
- Garlic
- Black seed
- Black pepper
Performance Stack
With the last meal
- Creatine
- CoQ10
- Chia seeds
- Tongkat ali
- Ginseng
- Tribulus
Training-day add-on
With the black coffee
- L-arginine
Supplements are optional. If you take any regular medication, check with a TYGR doctor first.
Who it's for
- Anyone aged 18 and over, men and women, who wants to get stronger, fitter and more disciplined
- Anyone who can get to a gym with barbells three times a week, and move every day
- Beginners who are happy to start light and learn good form
- Anyone fasting in Ramadan who wants to keep training through the month
Speak to a doctor first if
you have high blood pressure, high cholesterol, diabetes, or heart, kidney or liver disease; take blood thinners or any other regular medication; have a history of eating problems; are pregnant or breastfeeding; or are under 18.
Read the full Before you start listNon-clinical coaching
Coaching is not medical care. Coach TYGR refers you to a TYGR doctor when something needs medical attention.
Questions about the Lock-In
Do I have to fast to do the Lock-In?
No. The Standard edition is the same training with regular meal times. The Ramadan edition is for men who are already fasting and want to keep training through the month.
Do I need supplements?
No. Training, protein-first meals and sleep do the heavy lifting, and every stack in the program is optional. If you take any regular medication, check with a TYGR doctor before you add anything.
I have never lifted before. Can I start?
Yes. Start with weights you can move with good form, stop each set before your form breaks, and add weight a little at a time. Read the Before you start list first.
What if I have a health condition?
Read the Before you start list, and if any of it applies to you, speak to a doctor before you begin. You can see a licensed doctor privately on TYGR Clinic, and they can tell you what is safe for you.
TYGR provides health education and access to licensed professionals. It does not replace in-person medical care. In an emergency, go to the nearest hospital. Read the medical disclaimer
Pick your edition and lock in
Join the waitlist and you'll hear first when the Lock-In opens in TYGR Academy.
You're on the list
We'll message you when it opens, and only about this. You chose:
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