Dr Max Work-Out Club
Your plan. Your hours. Your progress.
Program week starts on ›
Today's session
How to eat today
Food and water for the work, not a diet brand. Adjust portions to your body weight. Protein is the number that matters most.
Example: an 80 kg person needs about 145 g protein a day. To lean out, keep carbs a bit lower at dinner. To grow, add a cup of rice or oats.
Water today
3.2 L is 8 glasses of 400 ml. One glass when you wake, one after training, then sip through the day. Finish 1 hour before lights out so sleep stays clean.
What I ate today
Write the food in your words. We estimate calories from the name and amount. You can delete any line.
Everyday meal plan
Eat this pattern on training days. On rest days keep the same meals. You can swap the post-workout shake for whole food.
Simple plate rules
Every plate: protein first, then vegetables, then carbs around training.
Drink: water, black coffee, tea. Skip juice and fizzy drinks. They hide a lot of sugar.
Salt and minerals: a pinch of salt on meals plus a banana or yoghurt covers most early sessions.
Off-limits most days: late-night takeaway, alcohol on training nights, “I earned this” desserts after every workout.
When you will see a change
If you hit the workouts, protein, water and 9 PM sleep. Miss those and the calendar stretches.
Programs
Pick your level, then the program you want to follow. You can change both later. Progress is saved separately for each program.
Step 1 — pick your level
Sets and rest get harder as the level goes up.
Step 2 — pick a Work Out Program
Same tracker, different map.
Create
Build your own week. Name it, pick your days, add moves with sets, reps and weight. Save it and it appears on Train.
My saved programs
Save up to 30 of your own. Tap Train to use one today, or Edit to change it.
Create my Work Out Program
Pick which weekday Day 1 starts on, then add exercises to each day.
113 moves. The working muscle is highlighted. Home kit uses a chair, bottles, a bag, a wall or the floor.
Progress
Every full day counts. Rest days never break your streak.
Programs you follow
Follow up to 4 Work Out Programs. Each one keeps its own level, sessions and minutes so you can compare.
Club membership
Connect your account so your progress follows you to a new phone. Email and password live here only, never on the training screen.
Put DMWC on your phone
Adds a home-screen icon so the club opens like an app. Do this from the browser, not from a downloaded file.
iPhone
Must be Safari. Chrome on iPhone cannot add a home-screen app.
- 1Open this page in Safari.
- 2Tap the Share button (square with an arrow up).
- 3Scroll and tap Add to Home Screen.
- 4Name it DMWC and tap Add.
Android
Use Chrome. Samsung Internet has the same option in its menu.
- 1Open this page in Chrome.
- 2Tap the three dots at the top right.
- 3Tap Add to Home screen or Install app.
- 4Tap Add. The DMWC logo joins your other apps.