Peak physique.
Minimal investment.
A modular training and nutritional protocol
that optimises your physique, health and longevity
at the lowest possible effort and cost.
Free to join · No spam · Early access pricing
The physique
you were meant to have.
Dense, balanced muscularity with a naturally powerful frame
The optimised male silhouette — broad shoulders, defined arms and back, a midsection that's lean and chiselled. Proportional, functional, athletic without being exaggerated. The kind of physique that commands a room without trying. Nothing inflated. Nothing out of place.
Lean, defined and athletic — with every line exactly where it should be
The optimised female silhouette — defined shoulders, a sculpted and elegant lower body, a lean and toned frame that enhances natural curves without distorting them. Athletic without being bulky. Proportional, feminine, undeniably intentional. The kind of physique that reads as effortless and precise at once.
Not bigger.
Denser.
Most programs build sarcoplasmic hypertrophy — inflated, volume-dependent size that fades the moment you step back from the gym. More effort, softer texture, a physique that requires constant upkeep just to hold its shape.
BARE trains myofibrillar hypertrophy — dense, interwoven muscle that looks exactly as hard as it is. The result speaks for itself. People will think you've worked relentlessly. You haven't.
Sarcoplasmic
Volume-driven fluid expansion. Larger, softer, pump-dependent. Fades quickly with inactivity and requires high frequency to maintain.
Myofibrillar
Dense contractile protein growth. Solid, interwoven texture that stays. Looks just as good as it performs — and persists with minimal maintenance.
Same destination.
Your timeline.
Three tiers. The physique is the same across all of them — the only variable is how fast you get there. Every session gives you a choice: full format or quick format. Mix them freely throughout the week.
Tier 01
The Minimum
2 sessions / week
- Full body — every major group hit each session
- Compound movements, antagonist pairing
- Core and active recovery built in
Choose each session
~18–24 months to full transformation
Tier 02 · Most Popular
The Sweet Spot
3 sessions / week
- Push / Pull / Legs split
- Progressive overload with controlled tempo
- Explosive primer and integrated core each session
Choose each session
~12–16 months to full transformation
Tier 03
The Full Protocol
4 sessions / week
- Push / Pull / Legs + Upper Functional
- Conditioning finisher every session
- Full progressive overload, tempo and recovery programming
Choose each session
~8–12 months to full transformation
Three meals a day.
No tracking.
No scale.
Possibly the most cost-effective, lowest-effort nutrition protocol you can follow without sacrificing results. Each meal has a fixed foundation — protein, micronutrients, strategic energy — and a menu of options that are all quick, cheap and easy to prepare.
No calorie counting, no food scales. Portions are built around what you can see and feel — a palm, a fist, a handful. Intuitive by design.
The plan also includes a rotating list of optional snacks — sweet, salty or both — that support your goals without requiring any preparation. Grab and go. No guilt, no compromise.
The Light Start
Fast, low-effort, under 5 minutes regardless of which option you choose. Multiple swappable options inside — including a zero-supplement version.
Foundation fixed. The choice is yours.
The Protein Hit
The highest-protein moment of your day, timed around training. Options range from a 2-minute shake to solid-food alternatives with no equipment needed.
Simple enough to do anywhere.
Meat & Greens
Any protein source. Any vegetables. Any cooking method. Hits your remaining daily targets in one shot. Options go from 5-minute prep down to zero cooking at all.
The simplest meal in the protocol. Intentionally so.
Start with nothing.
Add what matters.
The full protocol works without a single supplement. Everything beyond that is tiered by evidence and personal relevance — modular by design, personalised to you at onboarding.
The zero-supplement approach
The 3-meal plan covers protein, micronutrients and training energy through whole food alone — no powders, no pills, no spend. The training protocol is designed around this baseline. Start here. Most people stay closer to here than they expect.
For every supplement recommendation, the program offers two options — so you're never choosing between doing it right and doing it affordably.
Best in class
The top pick
Best dosage, cleanest profile, strongest efficacy.
Best value
The smart pick
90% of the results at a fraction of the price.
The Non-Negotiables
Strongest research. Best return per dollar. If you add one thing, start here.
A small selection of well-researched supplements that support training output, recovery and long-term health. Affordable, effective and easy to maintain.
Full protocol included with the program
The Boosters
Add once Tier 1 is consistent. Each targets a specific goal. Pick only what's relevant to you.
Your onboarding profile determines which are worth your money — and which you can skip entirely.
Personalised to your goals at onboarding
The Gap Fillers
Situational add-ons for specific needs — travel, poor sleep, dietary gaps.
Only flagged when your onboarding answers indicate a genuine gap. Most people won't need this tier.
Flagged automatically at onboarding
Own it.
Or live it daily.
Two ways to access BARE. One is yours to keep. The other guides you through every step, every day.
The Full Plans
Training · Nutrition · Supplement Stack
- Complete training plan for your chosen tier
- The full Lazy Plates nutrition protocol
- Personalised supplement stack recommendations
- Buy individual modules or the full bundle
Everything you need to run the protocol independently, at a one-time cost. Pick the modules that apply to your life.
The App
Your daily BARE guide
- Daily workout, customised to your tier and session format
- Progressive overload tracking — the app tells you exactly what weight to use next
- Daily meal plan from The Lazy Plates protocol
- Built-in rest, EMOM and interval timers
- Onboarding that personalises every module to your goals and life
The protocol, fully guided. Everything BARE offers — built into a daily companion that adapts to your schedule and does the thinking for you.
Personal Coaching
Work directly with the creator of BARE.
Two formats. One goal: you learn the protocol, own your movement, and get results faster.
Remote · Worldwide
Live Video Coaching
- Strategy sessions — programming, nutrition, supplements, progress review
- Live training sessions — you train at your gym, I train at mine. I guide every set in real time, correct your form and walk you through the full protocol
- Available from anywhere in the world. All you need is a phone and a gym.
Session-based or recurring packages available.
In Person · Montréal Region
1-on-1 Local Coaching
- We train together at your gym or mine
- Full walkthrough of every movement, tempo, and protocol — hands-on, no ambiguity
- Available in Montréal and surrounding area
Single sessions or blocks. You pick the gym, I'll be there.
Coaching availability is limited. Inquiries open at launch.
Everything
compounds.
Each module in the BARE protocol — training, nutrition, supplementation — is designed to work independently. Together, they produce something greater than the sum of their parts. The physique is the most visible result. It's not the only one.
The same protocol that builds the aesthetic happens to be one of the most evidence-backed health and longevity interventions available. Lean muscle mass, consistent resistance training, whole-food nutrition and targeted supplements are the most reliable predictors of long-term health and vitality — at minimal cost, minimal effort, and no obsession required.
Resistance training
Consistently ranked among the highest-impact longevity interventions for all-cause mortality, metabolic health and cognitive function.
Lean muscle mass
A strong predictor of healthspan. The density BARE builds correlates directly with long-term health markers and resilience.
High-protein, whole-food nutrition
The Lazy Plates protocol is, by design, anti-inflammatory, micronutrient-dense and metabolically efficient — at minimum cost.
Targeted supplements
Select evidence-backed supplements — recommended only where genuinely relevant — extend what training and nutrition alone can achieve, without the noise.
Less than you think. More than you expect.
Join the waitlist. Be first in when we launch.
Free to join · No spam · Early access pricing when we launch