TEAM QUAD

CURRENT PATH // BODYBUILDING

Mike Mentzer in the gym — Heavy Duty era

EST. 2020

HEAVY DUTY METHODOLOGY

COACHING × FIRST RESPONSE × SCIENCE

TEAM
QUAD

Where the discipline of emergency medicine meets the science of elite physique development. Built on Mentzer Heavy Duty principles. Backed by research-led programming.

CREDENTIALS // LIVE FEED

  • › CERTIFIED EMT
  • › NREMT REGISTERED
  • › FEMA DISASTER STRIKE TEAM
  • › ANATOMY & PHYSIOLOGY
  • › NUTRITION SCIENCE
  • › RECOVERY RESEARCH
  • › TECHNICAL RESCUE FIREFIGHTER
  • › 4-YEAR COMPETITIVE BODYBUILDER
  • › MIKE MENTZER HEAVY DUTY SPECIALIST
Join the barbell junkiesLearn more

/ INSIDE THE PORTAL

Your dashboard.

Every tier unlocks a different command center. Same Sunday check-in. Different depth of protocol, data, and direct access.

TIER 01 / FOUNDATION$50 / MO

Heavy Duty Starter

THIS WEEK

ANTERIOR / UP + LOW ANTDONE
POSTERIOR / UP + LOW POSTDONE
ANTERIOR / UP + LOW ANTTONIGHT
REST + WALK 45m—

SUNDAY CHECK-IN

WEIGHT189.2
SLEEP7.4h
MOOD8/10
  • › Mentzer split + form videos
  • › Macro targets + grocery list
  • › Weekly Sunday check-in
TIER 02 / STANDARDMOST PICKED

Protocol Builder

MEAL PLAN · DAY 3

M1 · 6 egg + oats620 kcal
M2 · sirloin + jasmine740 kcal
M3 · whey + banana410 kcal
M4 · salmon + sweet potato680 kcal

SUPPLEMENT STACK

› Creatine 5g› Omega-3 3g› Vit D 5000iu› Ashwagandha› Magnesium› Whey iso
  • › Everything in Foundation
  • › Full meal plan + supplement stack
  • › Recovery review quarterly
TIER 03 / ELITEPRO TRACK

Stage Prep Elite

PEAK WEEK · WEEK 15 / 16 · STAGE PREP

Posing practice 2x/day▓▓▓▓▓▓▓▓░░
Water manipulation▓▓▓▓▓▓░░░░
Carb load mapping▓▓▓▓▓░░░░░
Tan + show-day prep▓▓▓░░░░░░░

RECOVERY · THIS WEEK

SLEEP7.8h
HRV68
RHR54
MOOD8/10
STRESSLOW
RDYGO
  • › Everything in Standard
  • › Peak-week + show-day support
  • › Direct text access · 24/7

Example only — educational content, not medical advice. I am a licensed medical professional, but I do not diagnose, treat, or provide medical advice outside my scope of practice.

/ FUEL BLUEPRINT

Meal plan, decoded.

Built around your training day. Macros locked. Swap library so you're never stuck eating chicken and rice forever.

PHASE

Aggressive Cut · Week 4

KCAL3,050
PROTEIN140g
CARBS450g
FAT50g
MONANTERIOR
  1. M16 egg whites + oats
  2. M2Sirloin · jasmine rice
  3. M3Whey · rice cakes
  4. M4Cod · sweet potato
TUEPOSTERIOR
  1. M1Greek yogurt + berries
  2. M2Chicken thigh · rice
  3. M3Whey shake
  4. M4Salmon · asparagus
WEDREST
  1. M1Steak + eggs
  2. M2Ground beef · potato
  3. M3Whey · banana
  4. M4Tilapia · jasmine
THUANTERIOR
  1. M1Egg white omelette
  2. M2Turkey · quinoa
  3. M3Casein + almonds
  4. M4Salmon · greens
SWAP LIBRARY · 80+ APPROVED MEALS› BEEF ↔ BISON ↔ TURKEY ↔ COD ↔ TILAPIA

/ TIERS

Pick your tier.

Same three tiers across every path. Same Sunday check-ins. The programming changes for what you're chasing.

/01

Tier 1

Entry-level bodybuilding protocol. Mentzer-style split, macro-mapped meal plan, and weekly check-ins.

$50/ month
  • →Mentzer Heavy Duty lifting split
  • →Custom macro-mapped meal plan
  • →Baseline supplement stack
  • →Recovery & lifestyle review
  • →Weekly Sunday check-in
Start Tier 1 →
/02Most picked

Tier 2

Full off-season / cut periodization with deeper supplement work and bloodwork-informed adjustments.

$100/ month
  • →Everything in Tier 1
  • →Periodized cut / off-season blocks
  • →Advanced supplement protocol
  • →Bloodwork-informed adjustments
  • →Weekly check-in + physique review
Start Tier 2 →
/03

Tier 3

Everything in Tier 2 + direct 24/7 access through prep, peak week, and show day.

$150/ month
  • →Everything in Tier 2
  • →24/7 personal phone access
  • →Peak week & show day support
  • →PED / cycle protocol planning (when enabled)
  • →First-look on new programming updates
Start Tier 3 →

REFER A FRIEND → 10% OFF FOR 3 MONTHS.

Claim your code →

/ THE METHOD

Heavy Duty.
Engineered.

Every Team Quad client runs a Mentzer-inspired split with custom supplementation and meal planning — backed by recovery-driven adjustments at every tier.

01 / BUILD→

Mentzer-style Lifting Split

Heavy Duty principles, low-volume high-intensity. The protocol that has produced the cleanest results across my roster.

02 / FUEL→

Meal & Supplement Plans

Macro-mapped meal plans and a supplement stack built from current research — not influencer hype.

03 / RECOVERY→

Recovery Programming

Recovery built into every plan — sleep, stress, deloads, and adaptation tracked alongside training. We adjust the protocol against what your body's actually doing.

04 / CHECK-IN→

Sunday Weekly Check-Ins

Every client checks in every Sunday — photos, weight, mood, sleep. We adjust the plan on Monday.

/ RECEIPTS

Clients talk.

"Down 10 lbs in 4 weeks and shredding faster than ever. The split actually works."

PearseClient · cutting phase

"Aggressive cut, zero guesswork. Irish has me dropping fat while keeping every ounce of muscle."

TriClient · aggressive cut

"Recomping right now then straight into off-season. The plan keeps me growing without the bloat."

CollinClient · recomp → off-season

"Just came off a tough cut and now running a health phase into off-season. Feeling stronger every week."

NathanClient · health phase → off-season
Mike Mentzer — most muscular pose

/ STEP 01

Apply to
Team Quad.

Roster is intentionally small. Tell me your goals and training history — I'll respond from quadabolic@proton.me.

REQUEST
INTAKE →