VIVA is a fully mapped ninety-day plan built around one hard promise: your training never takes more than nineteen minutes a day.
Three lifts, three walks, one full rest day. The exercises, order, progression, nutrition and supplements have already been decided—so all that remains is to do the work.
DAY 1
DAY 90
200 lbs22% body fat
180 lbs15% body fat
17 of the 20 lbs lost were fat — muscle held, not burned
Lifts doubled by day 60 — stronger at the lower weight
19 minHard cap, every single day
3·3·1Lifts, walks, one full rest day
90 daysStart to finish, fully mapped
1→14Supplements, ranked for you
Why it's built this way
You don't have time to become an expert. You shouldn't have to.
There is more good information about training available now than at any point in history, and it has made almost nobody fitter. Sorting it is a part-time job.
You're not trying to become a gym bro. You're not training to be a dietitian. You're not going to spend your evenings reading medical papers, because you're not a doctor and you already have a job. And the last thing you want is advice from a half-naked influencer promising you abs while insisting the pizza can stay. Enough. You want the thing that works — no fluff, the least time possible, the most result — so you have the vitality left to win at everything else.
So we did the sorting, threw out everything that wasn't worth the minutes, and kept seven principles. Here they are — argue with them if you like.
What you'd be buying
Every decision, already made.
The workout is nineteen minutes. The program is the forty small decisions you no longer have to make before, during and after those minutes. You open the plan, do today's one job and stop when the clock says stop.
MonWalk
TuePush + Abs
WedWalk
ThuPull + Abs
FriWalk
SatLegs
SunRestCheat meal
One job a day — you lift or you walk, never both. Abs ride along with Push and Pull, never leg day.
Which exercises and which to skip
What order to do them in
Sets and reps per lift
Rest time between pairs
When to add weight and how much
How steep the walk starts
How fast it builds and where it stops
What to drop when the clock beats you
What you actually get
Push and Pull days written out with supersets
Leg day written out with supersets
The complete abs protocol
A five-week walk build with incline and speed
The rules that hold the cap at nineteen minutes mid-round
The complete nutrition protocol: one rule, eight supporting rules and twenty-nine foods in six groups
Fourteen supplements ranked with dose, timing and evidence grade
What to do when you miss a day, a week or have to travel
A one-page summary to screenshot
Every future revision, free
Yours permanently. No subscription, no check-ins — this is a document, not coaching.
What to expect, and when
Week 1
Nothing visible — the win is finishing six sessions.
Week 3
Most programs die here. Nineteen minutes fits inside a bad week.
Week 5
The walk reaches nineteen minutes and never grows again.
Week 13
Other people start commenting. The routine no longer requires motivation.
What you get is a body clearly heading somewhere, and a routine short enough that it keeps going long after the ninety days are up.
The nutrition
Training decides the shape you build. Food decides whether anyone can see it.
One rule, one short list of foods, one plate to build. That is the entire system.
The one rule
“If it came from the ground, a tree or an animal, and you could make it in your own kitchen, eat it.”
Cooking, fermenting and pressing are fine. Factory processing is not. If you have to read the ingredient list, the answer is no.
What you will never do
CaloriesNever counted
MacrosNo grams, no ratios
MicrosNo tracking apps
Food scalesYour hand is the measure
Choose your level
Three levels. One honest choice.
01
Unstoppable
Every meal follows the rule. Carbs come only from vegetables and berries.
02
Determined
The rule plus one fist of real carbs — sweet potato, squash, basmati or wild rice.
03
Not this time
Focus on training. Nutrition waits, with no guilt — nineteen minutes a day is already more than most.
One cheat meal a week, on Sunday. Twenty meals by the rule, one meal your way.
The vitamins and supplements
Optional, ranked, and we don't sell you a single one.
Training, eating and sleeping properly gets you there. Fourteen ranked supplements get you there faster.
Ranked 1 → 14
1–3Start here. Cheap, strongly evidenced, and most of the benefit sits in these three.
123
4–8Worth it once the first three are habit. This is where most people stop.
45678
9–14Real, but smaller. Add them if the budget is there and you want everything.
91011121314
The ranking is the point. You should never have to read a study to work out whether a bottle is worth it.
You are not paying for information.
Everything in the plan can be found for free. The problem is that finding it, testing it and fitting it into nineteen minutes a day takes months. You are paying for decisions already made.
Four questions · one minute · anonymous
What would you pay for that?
Give the first honest numbers that come to mind. Your answers will help set a fair Canadian price.
