Yeh Bro

The path

Five phases. One job each.

Most people don’t need a new program every Monday. They need a repeatable week, progressive overload on a simple split, protein first, and sleep that isn’t optional. Here’s the natural path — then bloodwork and culture literacy when you’re ready, not day one.

1. 01 · Weeks 1–2Foundation — Honest baseline + a week you can actually repeat.
2. 02 · Weeks 3–6Consistency — Same split, same big lifts, show up when life is average.
3. 03 · Weeks 5–12+Progressive overload — Progress the logbook — load, reps, or cleaner reps.
4. 04 · Weeks 3–12 (overlap)Food dial-in — Protein first, then calories for cut / maintain / lean bulk.
5. 05 · OngoingRecovery — Sleep and steps as unpaid coaches — not optional lifestyle fluff.

Tools + depth

Use the system. Read when stuck.

• Yeh Bro SystemFive phases — foundation through recovery, with tools wired in.
• Food BroCut / maintain / lean bulk calories + macros — sticky in your browser.
• Training templates3-day PPL and 4-day PPLU with progression rules.
• Weekly checklistSessions, steps, sleep, weigh-ins — check off in the browser.
• Food hubProtein, cutting, and lean bulk guides around the calculator.
• Protein targets1.6–2.2 g/kg without the obsession — food first, powder for gaps.
• Sleep for liftersThe unpaid coach — protect a window before you add more volume.
• Beginner stackCreatine + protein + caffeine — order of operations that actually matters.
• PED culture guideOptional later — performance-enhancing drug risks, bloodwork, legality. Not step one.
• All guidesTraining, food, recovery, creatine, protein, culture — evidence-first reads.