AK Elite Coaching · The Roster-Proof Planner

Shift work.
Still building.

Put in your next 28 days of shifts. You'll get where to put your full sessions, where a 20-minute session is enough, which days are for recovery, and what to eat on each shift.

How it works

  1. Pick your first day and how many full sessions you want a week.
  2. Tap your shift for each day. Same roster every week? Do week 1 and press Repeat week 1.
  3. Optional: add your details for a starting calorie and protein estimate.
  4. Press Build my plan. You can move sessions around afterwards and it re-checks your recovery as you go.

Your roster saves on this phone, so you can come back and update it.

By Aaron Burgess: 12 years lifting, 7 years coaching.

Step 1 · The basics

Full sessions you want each week

Step 2 · Your shifts

Step 3 · Optional: calories and protein 🍽

Your plan

Where should I send your plan?

Your 28-day plan, the sessions and your shift food guide land in your inbox. It shows on the next screen either way.

One email with your plan, then occasional training and nutrition emails. Unsubscribe any time.

Your 28 days

Tap a day's session to change it. A = Full-body A, B and C the same, Min = the 20-minute Minimum Dose.

General information only. Sleep problems or medical conditions: see your GP.