Workout
Log History
Nutrition
Xist Fitness — St. Louis

One Gym.
One Team.

Same workout every day — with smart modifications for Jaxson (13) and Dad (50).

5
Days / Week
60
Min / Session
12
Week Program
JaxsonAge 13 — lighter weight, high reps, athlete-focused, sport cardio
DadAge 50 — controlled tempo, joint-friendly, moderate weight
Select a Day
MON
Chest + Push
TUE
Back + Pull
WED
Legs + Core
THU
Arms + Shoulders
FRI
Full Body + Cardio
10
Warm-Up
40
Workout
10
Cool-Down
Workout Log
Daily Targets
Jaxson — Age 13 Athlete
Calories2,000–2,400
Protein110–130g
Carbs220–270g
Fats55–70g
Water10–12 cups/day
Pre-workoutBanana + peanut butter
Post-workoutProtein shake + rice or oats
Sport daysAdd 200–300 extra calories
Dad — Age 50
Calories1,800–2,100
Protein160–180g
Carbs180–220g
Fats60–75g
Water12–14 cups/day
Pre-workoutOats + protein powder
Post-workoutProtein shake + rice
FocusHigh protein, cut sugar
Best Food Choices
Protein Sources
Chicken breast31g / 100g
Eggs6g each
Greek yogurt17g / cup
Salmon25g / 100g
Whey protein25g / scoop
Quality Carbs
OatsSlow release energy
Sweet potatoGreat pre-game
Brown ricePost-workout staple
BananaBest pre-workout snack
AvoidSoda, candy, chips
Tips for Both of You
🤝
Accountability
If one wants to skip, the other shows up anyway. That's the deal.
📸
Track Progress
Photo every 4 weeks. You'll be shocked at week 12.
💧
Hydrate
Water before, during, and after every session.
🏈
Jaxson — Athlete First
Football and basketball demand explosive speed, agility, and endurance. This program builds all three.
😴
Sleep
Jaxson: 9 hrs. Dad: 7–8 hrs. Muscle grows while you sleep.