01
Body
Strength · Sleep · Energy
Train three days a week. Eat enough protein. Sleep like it's a job. Simple inputs, irreversible compounding.
New cohort · opens Monday
Become the man
you'd respect.
RISE is a 12-week guided system for men who are done drifting. Train your body, sharpen your mind, build a life you actually want to wake up to. No gurus. No grift. Just the work.
12
Week program
30k+
Men in the cohort
94%
Finish week 4
4.9
App store rating
Week 01 · Day 01
Show up.
Strength✦Focus✦Discipline✦Brotherhood✦Purpose✦Calm✦Craft✦Courage✦Honesty✦Stillness✦Strength✦Focus✦Discipline✦Brotherhood✦Purpose✦Calm✦Craft✦Courage✦Honesty✦Stillness✦
The Six Pillars
Six simple things.
Done every week. For life.
We don't believe in 47-step morning routines. We believe in six inputs, repeated long enough that the man at the end isn't the man at the start.
02
Mind
Focus · Calm · Clarity
Daily journaling, breathwork, and a deep-work block. Stop reacting. Start choosing.
03
Purpose
Mission · Craft · Direction
Pick the hill. Get good at one thing. Beats chasing ten things you're vaguely interested in.
04
Money
Earn · Save · Build
Income > expenses, automated. Then invest. Boring discipline beats clever schemes every time.
05
Brotherhood
Friendship · Family · Love
Real men in your corner. Show up. Listen hard. Be the friend you wish you had at 19.
06
Discipline
Habits · Identity · Action
You don't rise to your goals. You fall to your systems. We build you a system you'll actually keep.
Manifesto
We're not interested in the loud version of being a man. We're interested in the useful one. The one who lifts heavy things, then sits with his kid. Who keeps his word. Who reads the boring book. Who calls his mother. Who builds, slowly, the kind of life nobody has to inherit from him to be proud of.
The Program
Twelve weeks.
Three phases. One you.
Phase 01
Weeks 1–4
Foundation
- Daily non-negotiables
- Strength baseline
- Sleep protocol
Phase 02
Weeks 5–8
Momentum
- Deep work blocks
- Money audit
- Hard conversations
Phase 03
Weeks 9–12
Identity
- Mission statement
- 12-month plan
- The next cohort: you lead
A real week
No 4am cold plunges.
Just things you'll actually do.
06:30 wake · 22:30 lights out
Mon01
Strength A
Squat · Press · Row
Tue02
Deep Work · 90m
Phone in another room
Wed03
Strength B
Hinge · Pull · Carry
Thu04
Cold + Walk
2 min cold · 45 min outside
Fri05
Strength C
Full body · light cardio
Sat06
Brothers
Call one friend. No screens.
Sun07
Reset
Plan the week · cook · read
Stories from the cohort
Real men. Real weeks. Receipts.
I came in soft and scattered. Twelve weeks in, I deadlift double bodyweight, my marriage is better, and I haven't doom-scrolled in a month. The boring stuff worked.
Marcus, 34
Software engineer · Lisbon
RISE isn't another podcast bro telling me to take ice baths. It's a spreadsheet, a Sunday call, and twelve guys who notice when I disappear.
Tomás, 28
Teacher · Madrid
I lost 11kg, but the real change is that I finally know what I want the next ten years to look like. I have a plan. I have a body. I have my evenings back.
Daniel, 41
Father of two · Berlin
Honest answers
Things you're probably wondering.
Next cohort starts Monday
Two weeks free. Zero excuses left.
Drop your email. We'll send you Day 1 tonight, and a link to the first cohort call this Sunday.
No spam. Cancel anytime. We'll never share your email.