The OAK: 180-Day Program
Elite 3 h 35 min 27 lessonsBasic Training
The top-rank course: 180 days, two 12-week seasons that bring fitness and nutrition together. You design your own training week, master your eating and recovery, retest against your own Day 0, and finish with a plan you keep for life. Finishing it makes you The OAK.
27 lessons (180-day program), text lessons with workout tables, plus a 5-question quiz. By iMU. Members only.
Rank: Olympia → The OAK (top rank course). Finish it to move up automatically on the Fitness Ranks page.
General education, not medical advice. It doesn't diagnose, treat or prevent any condition, and results are never promised: everyone starts from a different place. Check with your doctor before you start a new exercise or eating plan, and stop if something hurts.
What's inside
- Welcome: The 180-Day OAK Program
- Week 1: Audit + The audit
- Week 2: Build + Design your week
- Week 3: Build + Protein, every meal
- Week 4: Deload + Sleep is a skill
- Week 5: Strength + The plate, without the chart
- Week 6: Strength + Your meal-prep system
- Week 7: Engine + Build the engine
- Week 8: Deload + Stress and recovery
- Week 9: Peak + Real life: eating out, travel, social
- Week 10: Peak + Mobility for the long game
- Week 11: Mid-Season Bests + Fuel the bests
- Week 12: Recover + Halfway review
- Week 13: Re-Audit + Redesign for season 2
- Week 14: Size + Water and daily habits
- Week 15: Size + Plants and fiber
- Week 16: Deload + Sleep, round two
- Week 17: Strength + Training around real life
- Week 18: Strength + Smart snacks
- Week 19: Engine + Your heart and your steps
- Week 20: Deload + Setbacks and mindset
- Week 21: Peak + Teach it forward
- Week 22: Peak + Eating well on a budget
- Week 23: Personal Bests + Fuel the personal bests
- Week 24: Taper + Your lifelong plan
- Days 169–180: Final Retest + Rank Up
- Staying OAK: Your Lifelong Plan
Lesson titles only. The lessons, videos and quizzes open inside iMU.