schultzdanielj-del/three-target-method

The Three Target Method, packaged so an AI agent can coach one person through it, using only the rules written here. People: the sections below say what the method is and how to load it into your AI. Agents: start with the next section.
## Agents: start here
1. Read SKILL.md and follow it.
2. Read only the files its "What to read" table names for the task. Each file is one topic; read the whole file.
3. Fetch raw files, not summaries: https://raw.githubusercontent.com/schultzdanielj-del/three-target-method/main/ , for example .../main/SKILL.md. A summarizing fetch tool drops the exact rules and numbers.
4. Work out every score with scripts/score.py if you can run Python, otherwise with a calculator.
## The system
A quantitative system built on the pareto principle. It takes in your sacrifice and outputs a lean, muscular physique at a highly optimized rate for what you put in.
Who it's for: people who have some lifting experience already and know how to perform the lifts generally correctly. You don't need to have hit a plateau, but it will break one. Not built for lifters 55+.
Input: sacrifice. Time, focus, and other life priorities.
Output: a lean, muscular physique. More cuts in the mirror and more muscle than ever before in the right spots, even if your first workout was 20 years ago.
Goal: max results per unit of sacrifice.
How it optimizes: every method/habit is chosen by results per unit of sacrifice, using the pareto principle. The top percentile make the cut and are increased. The bottom are eliminated.
Progress is clear, single-dimensional and quantitative. Every work set is scored with (weight × reps × 0.0333) + weight. A good PR is +1-4%.
Clarity: the protocol states exactly what to do and how to do it.
Constraints:
Drug free: no steroids needed. Medication such as a GLP-1 is the person's choice.
50% or more less weekly time than a typical 4-5 day bodybuilding split, with no structured cardio required (35-45 minute workouts, 2-3 a week).
No off-limits food, no calorie counting.
Works for people with other life priorities.
Three targets the system hits:
1. Minimum Life Sacrifice
2. Long Term Muscle
3. Lower Bodyfat
Who made it: Dan Schultz. 17 years professional fitness coaching experience, 10,000+ hours 1 on 1, in groups, and online. National level competitive powerlifter in his 20's. Drug free his entire life. He works a sedentary office job from home with two small children, and built this method for himself to stay in the best shape possible with the absolute least amount of time and focus required. It took 3 years to refine, and he now uses it on clients.
Intermediate drug free physiques hit a plateau that can only be broken by throwing away almost everything that got your body to where it is now. You'll see more cuts in the mirror and more muscle than ever before in the right spots, even if your first workout was 20 years ago.
The full eating and workout protocols are laid out in full detail to learn 100% for free.
Three target method stacks only the principles that matter across eating and lifting to get muscular and lean. Only what works best is used, and it's applied to the maximum. Everything else is left out.