The Disciple Protocol
Fuel the mission. Forge the man. Honour the King.
A field guide for men at any stage of the journey — the standards we train by, the habits we keep, and the reasons behind both. Draft v0.1, and growing.
Training
Three-day strength split
Train Monday, Wednesday and Friday — or any three non-consecutive days.
Day 1 — Lower
Build the foundation.
| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 4 | 5–8 |
| Romanian Deadlift | 3 | 8–10 |
| Walking Lunges | 3 | 10 each leg |
| Leg Press or Goblet Squat | 3 | 10–12 |
| Standing Calf Raises | 3 | 12–15 |
| Plank | 3 | 45–60 sec |
| Hanging Knee Raises | 3 | 12–15 |
Optional conditioning: 10–15 minutes incline walk or loaded carry.
Day 2 — Upper Push
Press with purpose.
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 5–8 |
| Standing Overhead Press | 3 | 6–8 |
| Incline Dumbbell Press | 3 | 8–10 |
| Dumbbell Lateral Raises | 3 | 12–15 |
| Dips or Close-Grip Bench | 3 | 8–12 |
| Triceps Rope Pushdowns | 3 | 12–15 |
Finish with push-ups to technical failure × 2 sets.
Day 3 — Upper Pull
Strengthen the back. Stand upright.
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 3–5 |
| Pull-Ups or Assisted | 4 | 6–10 |
| Barbell Row | 3 | 8–10 |
| Seated Cable Row | 3 | 10–12 |
| Face Pulls | 3 | 12–15 |
| Dumbbell Hammer Curls | 3 | 10–12 |
| EZ-Bar Curls | 2 | 12–15 |
Finish with farmer's carries — 3 × 30–40 metres.
Standards
Disciple standards
Progressive overload
- ·Add 1–2.5 kg to the bar where appropriate.
- ·Complete one additional repetition.
- ·Improve technique or range of motion.
- ·Small, consistent improvements build lasting strength.
Warm-up
- ·5–10 minutes brisk walk, bike or row.
- ·Dynamic mobility for hips, shoulders and thoracic spine.
- ·2–4 warm-up sets before the first compound lift.
Recovery
- ·Sleep 7–9 hours each night.
- ·Walk daily.
- ·Stretch after training if needed.
- ·Rest with purpose so you return stronger.
Weekly activity goal
- ·3 strength sessions.
- ·8,000–10,000 steps daily.
- ·1–2 optional conditioning sessions (20–30 minutes).
- ·1 full day of rest.
Nutrition
Nutrition principles
Food is fuel. Every meal is an opportunity to strengthen the body, sharpen the mind and cultivate the discipline that supports a life of faithful service.
Hydration
- ·Drink 3–4 litres of water daily.
- ·Increase intake on training days or in hot weather.
Healthy fats
- ·Include extra virgin olive oil, whole eggs and almonds.
- ·Eat oily fish two to three times a week for omega-3 and vitamin D.
Minerals and micronutrients
- ·Use iodised salt to support thyroid function.
- ·Plenty of green vegetables daily for magnesium, potassium and folate.
- ·Berries or another fruit each day for vitamin C and antioxidants.
- ·Greek yogurt or dairy for calcium and bone health.
Training nutrition
- ·Eat protein and carbohydrate within two hours after training.
- ·Consistency over perfection produces lasting results.
The Disciple Protocol
Daily, weekly, monthly
Strength is not an end in itself. We train to become men who are prepared to serve, protect, endure and lead. Every repetition is a chance to practise discipline; every session is an act of stewardship before God.
Daily
- Pray
- Read Scripture
- Train
- Eat well
- Work diligently
- Encourage one person
Weekly
- Worship
- Sabbath
- Fellowship
- Serve
- Review your week
Monthly
- Fast
- Give generously
- Reach someone with the Gospel
- Spend time in creation
In progress
Coming in the full field manual
- ·Mission and biblical foundation
- ·The disciple's nutrition principles
- ·Macronutrients explained
- ·Building your plate
- ·Supplement guide — whole foods first
- ·30-Day Warrior Challenge
- ·Accountability tools and progress tracking
- ·Scripture and reflection for each chapter