CIDS

Training Framework

01

Consistency

Show Up

4x / week

02

Intensity

Push Hard

<2 reps in reserve

03

Diet

Eat Right

1g/lb · 2g/kg

04

Sleep

Rest Well

7+ hours / night

Building muscle should be simple, not easy.

Person training with focus and determination

Why This Order Matters

Master each one before moving to the next.

Consistency comes first. Nothing else matters if you don't show up. Don't worry about your diet or sleep hacks. Just get in the door, every single day.

Then bring intensity. You're showing up — great. Now make it count. Don't scroll between sets. Don't coast. Push until it's uncomfortable.

Now fuel it properly. You're consistent and training hard. Time to support that with the right food. Hit your protein. Plan your meals. Stop winging it.

Finally, recover. You're doing the work and eating right. Now let your body rebuild. Phone down, lights out, 7-8 hours. This is where the gains happen.

What Should You Do?

Tap the answer that fits. Be honest.

Consistency — What does your week look like?

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It's Not About the Body

It's about the energy, the posture, the confidence.

“Six months ago I couldn't get off the couch. I didn't change my workout program — I just started showing up. CIDS gave me the order. The rest took care of itself.”