OniFrame

Busy-dad split that fits real life. 3 lift days, 45–60 min per session. Save this and run it for 2 weeks. If you want it customized to your job, schedule, and equipment, DM SHRED.

Day 1 Push
Day 2 Quads
Day 3 Pull
Protein-first rule to keep progress moving.

Your Weekend Is Erasing Your Progress.

Mon–Fri you’re dialed. Weekend? No plan.
This carousel shows what’s actually erasing your progress and how to fix it with weekend guardrails.
Want the other 2 mistakes + my checklist? Comment “WEEKEND.”
Ready for a 7-day system built around work and family? DM “SHRED.”

The rebuild isn’t just about workouts.
It’s about leading your family with discipline, showing your kids what consistency looks like, and enjoying the moments you’ve earned.
Structure in the week = freedom on days like this. 🍂

DM “SHRED” if you’re ready to rebuild more than your body.

Stop guessing at the counter. These protein-first defaults keep you on plan when work, kids, and travel blow up your schedule.
Chipotle (≈50–60g): bowl, double chicken, rice, fajita veg, pico, tomatillo, lettuce. Optional: light cheese/guac.
Wendy’s (≈45–55g): Grilled Chicken Wrap + Grilled Chicken Sandwich. Zero-cal drink.
Starbucks (≈40–50g): 2× Egg White Bites + Turkey Bacon Sandwich; Americano/cold brew, no syrup.
Subway/Jersey Mike’s (≈45–60g): 12” turkey or chicken, double meat, mustard, extra veggies. Swap chips for fruit.
Protein first = fewer cravings, better recovery, steadier energy. Save this for the next drive-thru.
Want a plan mapped to your route and job? DM “SHRED.”