The Agoge Protocol: 8-Week Training System
The Agoge Protocol: 8-Week Training System
The Agoge Protocol — 8-Week Workout & Sprint Conditioning Tracker
"Leave you better than yesterday."
The Agoge Protocol is a fully printable (and digitally fillable) 8-week training system built for people who want structure, not guesswork. No more scribbling workouts on your phone notes or losing track of your progress — every session, every rep, every week is laid out and ready to log.
What's inside:
- A 7-day training split covering Push, Pull, Legs, Upper Strength, and Lower + Core
- Sprint conditioning built in twice a week, with 3 fitness tiers (Beginner, Intermediate, Advanced) so the intensity scales to your body, not the other way around — includes modifications for bad knees, joints, or limited conditioning
- A fillable exercise log for every single session — sets, reps, weight, and notes
- A weekly check-in page to track bodyweight, waist measurement, energy levels, session count, and nutrition adherence
- Space to log your wins and what to improve, every week, for 8 full weeks
- Bold, dark, Spartan-themed design that actually makes you want to open it
Format: Delivered as a PDF (43 pages) — print it and write by hand, or fill it digitally with any PDF annotator or tablet app.
Who it's for: Anyone who wants a done-for-you structure for the next 8 weeks — beginners who need a plan, and lifters who want a system to actually stick to one.
Discipline compounds. This is the log that proves it.