THE COURSE LIBRARY
Real skills. Real progression. From cooking your first meal to overhauling your finances. Start with the free courses — upgrade when you are ready for more.
30courses
13free
9pillars
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body
beginner·plan
Complete Beginner
From zero to your first real routine
4 weeks20 lessons+300 XP
01Why most fitness plans fail (and this one won't)5 min
02The 5 movements that matter10 min
03Day 1 workout: Bodyweight basics20 min
+17 more lessons
body
beginner·course
Starter Kitchen
Learn to cook 10 meals that don't suck
2 weeks12 lessons+200 XP
01The only kitchen tools you need (it's 6 things)5 min
02Pantry essentials: Stock these, eat forever5 min
03Knife skills in 10 minutes10 min
+9 more lessons
body
beginner·plan
Budget Meals
Eat well on £30 a week
4 weeks12 lessons+200 XP
01The £30 weekly shop: What to buy8 min
02Batch cooking 10110 min
03Week 1 plan + shopping list5 min
+9 more lessons
body
beginner·protocol
Morning Mobility Protocol
10 minutes that undo 8 hours of sitting
30 days10 lessons+250 XP
01Desk sitting is slowly wrecking you (the mechanism)5 min
02The 10-minute mobility flow (follow along)10 min
03Cat-cow & hip circles: Form guide5 min
+7 more lessons
body
beginner·plan
Couch to 5K
No app, no tracking watch, just run
8 weeks12 lessons+400 XP
01Running form basics (you're probably overstriding)6 min
02The conversational pace rule3 min
03Weeks 1-2 program: 3×15min (walk/run)5 min
+9 more lessons
mind
beginner·protocol
Journaling Protocol
Structured writing that actually changes things
30 days10 lessons+250 XP
01Why journaling works (research)5 min
02Your setup: Digital or paper?3 min
03Days 1-7 prompts5 min
+7 more lessons
money
beginner·course
Financial Unfuck
Get your money sorted in 30 days
30 days12 lessons+300 XP
01The financial audit (do this today)15 min
02Good debt vs bad debt6 min
03Your spending categories10 min
+9 more lessons
money
beginner·course
Home Food Production
Buy commodities, transform them, save thousands
6 weeks20 lessons+400 XP
01The mental model: Commodities → transformation → savings5 min
02Dried beans & lentils: Bulk cook and freeze (5x cheaper than tinned)10 min
03Free stock from scraps: Freeze veg ends, simmer 1hr8 min
+17 more lessons
connection
beginner·course
Making Friends After 20
The hardest social skill nobody teaches
4 weeks12 lessons+300 XP
01The friendship recession (data)8 min
02Proximity + repetition: The friendship formula6 min
03Finding your 'third places'8 min
+9 more lessons
recovery
beginner·protocol
Sleep Protocol
Fix the foundation everything else is built on
14 days8 lessons+200 XP
01Sleep science in 5 minutes5 min
02Your sleep audit5 min
03The non-negotiable rules5 min
+5 more lessons
recovery
beginner·protocol
Cold Exposure Protocol
30 seconds that change your entire day
14 days8 lessons+200 XP
01The science: Norepinephrine, dopamine, and why cold works6 min
02Day 1-3: 30 seconds cold finish (end of hot shower)3 min
03Day 4-7: 60 seconds cold finish3 min
+5 more lessons
foundation
beginner·course
Habit Architecture
Systems over willpower
3 weeks12 lessons+250 XP
01The habit loop: Cue, routine, reward8 min
02Why willpower fails (and what works instead)6 min
03Pick your 3 target habits10 min
+9 more lessons
craft
beginner·protocol
Daily Creative Practice
30 days of making something — anything
30 days10 lessons+250 XP
01Why men stop creating (and why it matters)6 min
02The only rule: Make something. Every day.4 min
03Creative medium picker: Music, visual, writing, building5 min
+7 more lessons
FULL LIBRARY
BuilderForgedDeeper content. Structured plans. Unlock with Builder or Forged.
body
beginner·plan
Home Bodyweight
No gym, no equipment, no excuses
6 weeks24 lessons+400 XP
01Bodyweight training principles8 min
02Push progression: Wall → knee → full pushup12 min
03Squat progression: Assisted → bodyweight → pistol12 min
+21 more lessons
body
intermediate·plan
Clean Bulk
High protein, simple recipes, real gains
4 weeks16 lessons+300 XP
01Calories in/out: The only law that matters8 min
02Calculate your surplus5 min
03Protein targets and timing6 min
+13 more lessons
body
beginner·plan
Pushup to 50
From wherever you are to 50 straight
6 weeks14 lessons+350 XP
01Perfect pushup form (the details matter)8 min
02Your baseline test5 min
03Week 1 program: 3×15 + inverted rows20 min
+11 more lessons
body
beginner·plan
Flexibility & Yin Yoga
Get your range of motion back without joining a yoga studio
10 weeks14 lessons+350 XP
01Stretching vs mobility vs flexibility (they're different)5 min
02Yin yoga principles: Long holds, zero force8 min
03Baseline test: What can you actually do?5 min
+11 more lessons
body
beginner·course
Fermentation Fundamentals
Sourdough, kombucha, kimchi — the gut health trifecta
8 weeks16 lessons+350 XP
01Gut microbiome 101: Why fermentation matters8 min
02The gut-mood connection (the science)6 min
03Equipment: What you actually need (it's cheap)5 min
+13 more lessons
body
intermediate·course
Supplement Science
What actually works, what's a scam, in what order
2 weeks14 lessons+250 XP
01Sleep is supplement #1 (nothing outperforms it)6 min
02Protein: 1.6g/kg, kitchen not pills6 min
03Vitamin D3 + K2: Take as a pair (especially in the UK)6 min
+11 more lessons
mind
beginner·course
Emotional Regulation for Men
Feel things without being controlled by them
3 weeks15 lessons+350 XP
01Why 'man up' is bad advice (the science)8 min
02The emotion wheel: Name it to tame it6 min
03Exercise: Emotion log (3 days)5 min
+12 more lessons
mind
beginner·course
Meditation for Skeptics
10 minutes a day, zero incense required
2 weeks12 lessons+200 XP
01What meditation actually does to your brain8 min
02Technique 1: Focused attention (breath)10 min
03Technique 2: Body scan10 min
+9 more lessons
mind
intermediate·protocol
Anger → Action
Convert frustration into fuel
2 weeks10 lessons+250 XP
01Anger as a secondary emotion8 min
02Your anger map10 min
03The physical redirect (exercise as outlet)5 min
+7 more lessons
money
beginner·course
Investing 101
Index funds, not gambling
2 weeks10 lessons+250 XP
01Compound interest: The 8th wonder6 min
02Index funds explained8 min
03ISAs and pensions (UK specific)10 min
+7 more lessons
relationships
beginner·course
Communication Fundamentals
Actually listening, actually being heard
2 weeks10 lessons+250 XP
01Why men struggle with listening (it's structural)6 min
02Active listening: The technique8 min
03Practice: Listen without fixing5 min
+7 more lessons
relationships
beginner·course
Healthy Dating
Not pickup. Not simping. Just honest connection.
3 weeks12 lessons+300 XP
01Debunking the 'alpha male' myth8 min
02Genuine confidence vs performed confidence7 min
03The basics: Hygiene, style, presence6 min
+9 more lessons
recovery
intermediate·protocol
Digital Detox
30 days to a healthier phone relationship
30 days10 lessons+300 XP
01How apps are designed to addict you8 min
02Day 1: Measure your baseline5 min
03The phone setup (15-minute reconfiguration)15 min
+7 more lessons
recovery
intermediate·course
Alcohol-Free Evenings
Better drinks, better sleep, better mornings
30 days14 lessons+350 XP
01The GABA system: What alcohol actually does to your brain8 min
02The habit loop: Stress → drink → relief → worse sleep → more stress6 min
03Your drinking audit (no judgement, just data)5 min
+11 more lessons
recovery
beginner·protocol
Gut Health Reset
8 weeks from processed to fermented
8 weeks10 lessons+300 XP
01Your gut microbiome: What it does and why it matters8 min
02The gut-brain axis: Why fixing your gut fixes your mood6 min
03Week 1-2: Start kombucha (15min/week)10 min
+7 more lessons
purpose
intermediate·course
The 90-Day Direction Finder
From 'I don't know what I want' to a clear path
90 days18 lessons+500 XP
01The identity crisis is normal8 min
02Values inventory exercise15 min
03What you're good at vs what you enjoy10 min
+15 more lessons
foundation
beginner·course
Weekly Rhythm Design
Structure your week around anchors, not alarms
2 weeks12 lessons+300 XP
01The routine trap: Why rigid schedules collapse6 min
02Anchors not alarms: Fixed points + flexible blocks8 min
03The minimum valid day: Your absolute floor6 min
+9 more lessons
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