The six volumes See all volumes
Volume 1 · $14Strength Training Manual12-week program, home or gym
Volume 2 · $14Nutrition & Culinary Playbook36 recipes, meal plans, groceries
Volume 3 · $14Intermittent Fasting MasterclassOptional: 12:12 to 18:6
Volume 4 · $14Travel, Dining & Social Strategy8 cuisines, airports, hotel workouts
Volume 5 · $14Sleep, Stress & Recovery BlueprintSleep, stress, caffeine, jet lag
Volume 6 · $14Tracking Suite & Workbook12-week workbook, auto-calculatingBest value
The complete system
All six volumes plus the backup Excel workbook. $84 separately.
Volumes · $14 each
Volume 1 · $14Strength Training ManualVolume 2 · $14Nutrition & Culinary PlaybookVolume 3 · $14Intermittent Fasting MasterclassVolume 4 · $14Travel, Dining & Social StrategyVolume 5 · $14Sleep, Stress & Recovery BlueprintVolume 6 · $14Tracking Suite & WorkbookExplore
How the system works Look inside the pages Free 39-page starter guide FAQ Contact Get the complete system · $3712 WEEKS · HOME OR GYM · 20-MINUTE OPTIONS
A routine that survives your busiest weeks: work, kids, travel and all.
One 12-week plan for training, food, sleep and tracking. Short workouts at home or in the gym, food without strict dieting, and an optional fasting guide only if it suits you.
$47 regular price · launch offer
Instant download · 14-day money-back guarantee
Meetings run over, school pickup comes first, and the workout is the first thing to go. Restarting from zero every few weeks gets old.
Work trips, dinners out and busy weekends undo whatever routine you managed to build at home.
A workout from one app, food rules from another, sleep tips from a third, and none of it fits together.
One system
Exercise codes, recipe codes and the hand-portion method carry across the volumes, so the training plan, the meal plan and the trackers all point at each other.
12-week program, home or gym
Recipes, meal plans, groceries
12:12 to 18:6, only if it suits you
Dinners, airports, hotel rooms
Sleep, stress, jet lag
12 weekly packs, one summary
You don't start everything at once. Begin with training and nutrition, then add fasting, travel and recovery tools when your routine is steady.
What's in each volume
VOLUME 1 · 97 PAGES
Know exactly what to do every session, whether you train at home or in a gym.
VOLUME 2 · 67 PAGES
High-protein food that fits a working week, with counting optional.
VOLUME 3 · 36 PAGES · OPTIONAL
If fasting suits your schedule, a safe, structured way to try it. If not, skip it.
VOLUME 4 · 32 PAGES
Stay on plan through client dinners, airports and hotel weeks.
VOLUME 5 · 45 PAGES
Recover well enough for the training to work, even in demanding weeks.
VOLUME 6 · 77 PAGES
See whether it's working, week by week, without building your own spreadsheet.
Look inside
Twelve real pages, two from each volume. Every tracker and planner is fillable; in Adobe Acrobat or the free Acrobat Reader, totals and summaries calculate themselves. Using another app? The included Excel workbook does the same maths.
How it works
Instant access after checkout, plus the backup Excel workbook.
Pick home or gym, three or four days, and let Volume 6 calculate your targets.
Follow Volume 1 and Volume 2. Add fasting, travel and recovery tools when you're ready.
Fill in one tracking pack a week and compare your numbers at week 12.
The system is educational and is not medical advice. Check with your doctor before starting a new exercise, nutrition or fasting routine, especially if you are pregnant or breastfeeding, have a medical condition, take prescription medication or have a history of disordered eating.
Why this system exists
They assume an hour a day, a gym down the road and a kitchen you're always near. When the week fills up with work, family and everything else, the plan breaks and you start again from zero.
We built the Executive Recomp & Fasting System the other way round: starting from a demanding working week and asking what still fits. The principles behind it:
The Executive Recomp author team
Who’s Nora? Nora is the AI coach who presents our videos and guides. She isn’t a real person and she doesn’t replace a trainer or your doctor. The plans themselves are the six volumes on this page.
What you get
| Vol 1 · Strength Training Manual12-week program, home and gym tracks, 50-exercise atlas | $14 |
| Vol 2 · Nutrition & Culinary Playbook36 recipes, three meal plans, macro calculator, grocery system | $14 |
| Vol 3 · Intermittent Fasting MasterclassOptional: 12:12 to 18:6, screening checklist, plan builder | $14 |
| Vol 4 · Travel, Dining & Social Strategy8 cuisines, client dinners, 15-minute hotel-room workouts | $14 |
| Vol 5 · Sleep, Stress & Recovery BlueprintSleep schedule builder, caffeine cut-off, NSDR, jet-lag planner | $14 |
| Vol 6 · Tracking Suite & Workbook12 weekly tracking packs and a 12-week progress summary | $14 |
| Backup Excel calculator workbookEvery PDF calculator, for Excel, Google Sheets or Apple Numbers. Bundle only. | Included |
Complete system · launch price
Separately $84 · Regular $47
$37
All six volumes and the backup workbook. One payment, instant download, no subscription.
Get the complete system · $37If the system isn't right for you, email us within 14 days of purchase with a short note on why, and we'll refund you in full. Refund terms
Free starter guide
The 20-Minute Zero-Equipment Recomp Protocol: a four-week bodyweight plan, seven exercise cards, hand-portion nutrition, an optional 16:8 guide and trackers.
Six PDF volumes (354 pages in total) and a backup Excel calculator workbook. The volumes are the Strength Training Manual, Nutrition & Culinary Playbook, Intermittent Fasting Masterclass, Travel, Dining & Social Strategy, Sleep, Stress & Recovery Blueprint, and Tracking Suite & Workbook.
No. Everything is digital. Nothing is shipped.
Straight after checkout you'll see your download links, and the same links arrive by email with your receipt. Download the files and keep them; they're yours.
Yes, the PDFs open on any device. For the fillable fields and automatic totals, use Adobe Acrobat Reader, which is free. On a computer this works best; in other PDF apps you can still read every page and type in most fields, and the Excel workbook handles the calculations.
Yes. Across the six volumes there are over 11,000 fillable fields: text boxes, tick boxes and drop-down menus. Planners and trackers in Volumes 2, 3, 5 and 6 calculate totals and summaries for you in Acrobat or Acrobat Reader.
Only the free Acrobat Reader, and only if you want the automatic calculations inside the PDFs. If you'd rather not use it, the included Excel workbook does the same calculations in Microsoft Excel, Google Sheets or Apple Numbers.
No. Volume 1 has a full Home / Minimal Equipment track alongside the Commercial Gym track. Home exercises mostly use your bodyweight or a loaded backpack.
No. Fasting is entirely optional. Volume 3 is there if it suits your schedule, and it includes a screening checklist of people who should not fast. The training and nutrition plans work without it.
Yes. Volume 1 is written for all fitness levels: every exercise card has easier and harder versions, and the program explains effort levels before you start.
Both. You choose your units when you set up the Volume 6 workbook.
12 weeks, in three phases. You can repeat it or keep using the trackers afterwards.
No. One payment, no membership, nothing recurring.
If the system isn't right for you, email us within 14 days of purchase with a short note on why, and we'll refund you in full. This is in addition to your legal rights as a consumer. Full refund terms
No. The system is educational. Check with your doctor before changing your exercise, diet or fasting, particularly if you have a medical condition, are pregnant or take medication.
Start this week with training and food. Add the rest as your routine settles.