Zero Equipment · Every Muscle · Every Day
Complete Daily
Strength System
Strength System
The definitive daily training system: 12 dynamic exercises + 12 isometric holds
Push — Chest / Shoulders / Triceps
Pull — Lats / Rhomboids / Biceps
Core — TVA / Obliques / Stabilizers
Legs — Quads / Glutes / Hamstrings / Calves
Workout reminders
Scheduled motivation
Enable push reminders on this device for workout days.
Core Principle
Dynamic training teaches your body to move powerfully through space. Isometric training teaches it to produce maximum force from a single position. The athlete who has both is stronger in every posture, at every angle, through every phase of every movement. This is not a bodyweight routine and an isometric routine in sequence — it is a single integrated system where each method enhances the other.
THE 5 BLOCKS
SESSION
BLOCK 01
PUSH
Diamond · Pike · Archer Push-Up
+ Mid Push-Up Hold · High Plank Hold
+ Mid Push-Up Hold · High Plank Hold
BLOCK 02
PULL
Doorframe Row · Superman Pull
+ Dead Hang · Superman Hold
+ Dead Hang · Superman Hold
BLOCK 03
CORE
Dead Bug · Mountain Climber
+ Hollow Body · Side Plank · L-Sit
+ Hollow Body · Side Plank · L-Sit
BLOCK 04
LEGS
Split Squat · Glute Bridge · Jump Squat
+ Wall Sit · Horse Stance · Calf Hold
+ Wall Sit · Horse Stance · Calf Hold
BLOCK 05
FULL BODY
Burpee · Bear Crawl
+ Deep Squat · Wrestler's Bridge
+ Deep Squat · Wrestler's Bridge
24 EXERCISES
Full Exercise
Library
Dynamic Exercises
Isometric Holds
7-DAY PLAN
Weekly Schedule
3-PHASE PROGRESSION
01
Foundation
Weeks 1-3
Train at 60-70% effort. Focus entirely on form precision. Use minimum rep and hold time targets. 3 sessions/week. Goal: proprioceptive mastery of every position.
02
Intensity
Weeks 4-7
Every hold at 80-90% max effort. Dynamic exercises near technical failure. Introduce Mon/Wed/Fri variation. Add Saturday ISO-only session.
03
Position
Weeks 8-12+
Progress to harder exercise variations. Introduce progression variants. Rest under 20s on endurance days. Full 4-day schedule with intensity differentiation.
ACTIVE TRAINING
Today's Session
Caribbean Issues
Strength Coach
Built In
Checking voice support
01
Foundation
Weeks 1-3
02
Intensity
Weeks 4-7
03
Position
Weeks 8-12+
Hands-Free Mode
Difficulty
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Live Guidance
Ready
Build Your Guided Session
Pick your phase, confirm the day type below, and start the session. The coach will then walk you block-by-block in real time.
Core commands: start · pause · resume · stop · next · skip · repeat · log · mute · unmute · open timer. Ask anything: what exercise · time left · what is next · my progress · status · explain CDSS · what is iso · day types · phases · science · diet · fasting · motivate me · any exercise name or ID (D1, I.7).
Block Queue
Ask The Coach
Tap Voice for one-shot mic, or enable Hands-Free above to leave the mic on for the whole session. Works on phones, tablets, laptops, and desktops.
Select Day Type
STRENGTH:
All sets performed with a 3-second lowering phase and a 1-second pause. Isometric holds at 80–85% maximum contraction effort. 3–4 sets of each exercise.
Exercise Queue
COMMUNITY MEMBERS
Community Chat
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CDSS Members Room
Motivate each other, share wins, and type @coach for guidance.
Community membership required.
Monthly or annual subscribers can use the live room.
Use @coach for training, recovery, nutrition, or session questions.
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EVIDENCE-BASED
The Science
Behind the System
YOUR JOURNEY
Progress Tracker
"
Every rep is a vote for the person you are becoming."
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Day Streak 🔥
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This Week
📅 Activity Calendar
Last 28 Days
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🏋️ Muscle Group Split
📊 Weekly Volume
⚡ Exercise Completion
CARIBBEAN FUEL PROTOCOL
Nutrition & Recovery
Caribbean Fuel Protocol
Sync your nutrition with the CDSS for optimal fat burning and muscle growth using Caribbean whole foods and a 16:8 fasting window. No supplements needed — the islands have everything your muscles require.
16:8
Fasting Window
+300%
GH from Fasted Training
90 min
Peak Protein Synthesis
3–4 L
Daily Water Target
Your 16:8 Daily Window
Train your CDSS session during the fasting window for maximum growth hormone output. Break your fast with a complete post-workout meal within 90 minutes of finishing.
Beginner Stage Visual
Caribbean Fuel Protocol Starter Flow
This visual gives beginners a simple first version of the protocol: hydrate early, break the fast with easy whole foods, keep the afternoon snack balanced, and finish with a recovery-focused dinner.
Morning: hydration and light fasted movement
Midday: fruit, protein, and anti-inflammatory foods
Afternoon: steady energy and hydration
Evening: repair, satiety, and restful recovery
⌄
Hydration & Activation
💧 Water + Sea Salt + Lime
🌿 Ginger Tea
🌿 Lemongrass Tea
🌿 Soursop Leaf Tea
Drink a glass of water with a pinch of sea salt and fresh lime immediately on waking. This primes your electrolyte balance before your fasted CDSS session. Ginger tea reduces pre-workout muscle inflammation and improves blood flow to working muscles.
Why train fasted? After 12–14 hours without food, insulin drops and growth hormone surges — fasted CDSS training can raise GH output by up to 300%, commanding your body to burn fat for fuel and triggering maximum muscle adaptation.
Do Not Eat — Stay Fasted
No solid food, no juices. Herbal teas and black coffee (no sugar/milk) are permitted. The fast is the foundation of the protocol.
⌄
Protein — Muscle Repair Priority
🐟 Grilled Snapper
🐟 Kingfish / Tuna
🍗 Stewed Skinless Chicken
🫘 Red Peas
🫘 Black-Eyed Peas
🥚 2 Boiled Eggs
Complex Carbohydrates — Glycogen Reload
Breadfruit (roasted)
Green Banana
🍠 Sweet Potato
🥔 Ground Provisions
Greens & Healthy Fats
🥬 Callaloo
🥬 Pak Choi
Okra
Spinach
🥑 ½ Avocado
🥥 Coconut Oil
🥥 500 ml Coconut Water (electrolytes)
Timing is muscle. Diamond & pike push-ups, jump squats, and burpees cause acute micro-damage to triceps, shoulders, and legs. Muscle protein synthesis peaks 30–90 minutes post-training. Hit 20–30 g of complete protein with glycogen-replenishing carbs in this window for maximum growth.
⌄
Natural Sugars & Healthy Fats
🥭 Mango
Papaya
🍈 Guava
Passion Fruit
June Plum
🥜 Handful of Peanuts
🌻 Sunflower Seeds
🥥 Coconut Water
Fruit sugars replenish liver glycogen without triggering significant insulin spikes or fat storage. Peanuts and seeds provide sustained protein and essential fatty acids to carry you to dinner.
Avoid — Processed Snacks
Biscuits & Packaged Snacks
Sweetened Drinks
Fried Plantain Chips
Evening session? If you run a second CDSS block in the evening, eat this snack 60–90 minutes before — unlike your fasted morning session, this is a "fed" session that needs available energy.
⌄
Anti-Inflammatory & Digestible
🐟 Baked Fish
🍲 Callaloo with Light Salt Meat
🍲 Lentil Soup
Pumpkin
Christophene
Dasheen
🍅 Tomatoes
🥥 Light Coconut Soup
Finish eating by 8 PM to begin your 16-hour fasting window. Light coconut-based soups are easy on the digestive system and contain lauric acid — a natural anti-inflammatory that supports overnight muscle repair.
After Dinner — Herbal Teas Only
🌿 Soursop Leaf Tea
🌿 Bush Tea
🌿 Chamomile
Avoid at Night
Fried Bake & Fried Fish
Doubles Late at Night
Alcohol
Sweetened Drinks
Packaged/Processed Foods
Sleep is anabolic. Growth hormone peaks during the first 90 minutes of deep sleep — this is when your CDSS-trained muscles rebuild. 7–8 hours of quality sleep outperforms any supplement.
⌄
① Electrolytes First
💧 Water + Sea Salt + Lime
🥥 500 ml Coconut Water
Isometric holds (wall sit, L-sit, planche) cause significant sodium loss through sweat. Depleted electrolytes directly slow muscle protein synthesis — replace them first.
② Fast-Acting Complete Protein
🥚 2 Boiled Eggs
🐟 Fresh Fish
🍦 Yogurt + Guava
Target 20–30 g of complete protein within 45 minutes. Diamond push-ups, pike press, and shoulder-intensive CDSS movements cause acute micro-damage — amino acids must arrive quickly to begin repair.
③ Glycogen Refuel
Roasted Breadfruit
🍠 Sweet Potato
Green Banana
Jump squats and burpees rapidly deplete muscle glycogen. Moderate-GI complex carbs from ground provisions replenish stores and prevent cortisol from breaking down muscle tissue.
④ Anti-Inflammatory Agents
🫚 Fresh Ginger Tea
🟡 Turmeric in Cooking
🌿 Soursop Leaf Tea
🌱 Moringa
Isometric holds drive lactic acid build-up. Studies show ginger and turmeric reduce DOMS and muscle soreness by 20–30%. These Caribbean superfoods are more effective than most over-the-counter anti-inflammatories.
⑤ Healthy Fats for Hormones
🥑 ½ Avocado
🥥 Coconut Oil
Testosterone and anabolic hormones are synthesised from dietary fat. Low fat intake = low anabolic hormones = limited muscle growth. Avocado provides omega-3s; coconut oil provides MCTs used directly as fuel.
Weekly Nutrition Structure
| Day | CDSS Session | Focus | Key Caribbean Foods |
|---|---|---|---|
| Monday | STRENGTH | High Protein · Moderate Carb | Grilled fish, breadfruit, callaloo, coconut water |
| Tuesday | ACTIVE RECOVERY | Moderate Protein · Lower Carb | Stewed chicken, sweet potato, pak choi, avocado |
| Wednesday | ENDURANCE | High Protein · Higher Carb | Red peas & rice, pumpkin, tuna, ginger tea |
| Thursday | ACTIVE RECOVERY | Moderate Protein · Lower Carb | Baked snapper, green banana, ochro, coconut water |
| Friday | POWER | High Protein · Higher Carb | Pelau (chicken/pigeon peas/rice), callaloo, fruit |
| Saturday | ISO ONLY | Moderate Protein · Lower Carb | Eggs, avocado, vegetable soup, soursop tea |
| Sunday | REST | Lower Calories · Anti-Inflammatory | Fresh fruits, herbal teas, light broth, peanuts |
Core Principles
Eat Real Caribbean Food
Avoid imported ultra-processed foods. Ground provisions, fresh fish, and callaloo are nutrient-dense, anti-inflammatory, and perfectly suited to the heat and demands of island training.
Sun & Grounding
Walk barefoot on sand or grass daily. 15–20 minutes of Caribbean sun raises Vitamin D — critical for testosterone production, muscle growth, and immune function.
Sleep is Anabolic
Aim for 7–8 hours nightly. Growth hormone peaks in the first 90 minutes of deep sleep. Quality sleep builds more muscle than any supplement on the market.
Caribbean Hydration
Caribbean heat demands 3–4 litres of water daily. Coconut water replaces potassium and magnesium after training faster than any commercial sports drink.
Coconut Oil & MCTs
Coconut oil contains medium-chain triglycerides (MCTs) used directly for energy — not stored as fat. Cook with it to provide sustained fuel during CDSS sessions.
Reduce Inflammation
Ginger, turmeric, soursop leaf, and moringa are Caribbean superfoods proven to cut inflammation. Include them daily in teas, cooking, or as natural supplements.