Missionary Muscle

What's included

The whole program. One PDF.

The no-gym workout program built for the whole mission.

Everything you get

  • Instant PDF download that works on any phone, tablet, or computer
  • 16+ unique bodyweight workouts, each named for a Book of Mormon figure or theme, with a scripture quote
  • 10 P-Day Challenge workouts for companions, districts, and zones
  • Three difficulty levels on every workout: Telestial, Terrestrial, Celestial
  • A beginner program organized by transfers (6-week blocks), Monday to Saturday, that you cycle through again and again for your whole mission
  • Advanced programs: an upper-body emphasis track and a lower-body emphasis track
  • Workout Key with exercise demonstrations so every move is done right
  • No gym or equipment needed. A few moves can use a sturdy chair or step.
Get Missionary Muscle — $24

The workout series

Named for warriors. Built for mornings.

Triceps & traps

Teancum Takeover

Dips, diamond pushups, pike pushups and burpees. Named for the warrior who went over the wall alone.

Alma 62:36

Chest & shoulders

Mormon Pushup Series

Four pushup variations, 25 reps each. Mormon was "large in stature" and led armies at sixteen.

Mormon 2:1–2

Legs · 4 variations

Nephi "Go and Do" Leg Series

Squats, lunges, step-ups, glute bridges, Cossack squats and wall sits. Nephi never skipped leg day.

1 Nephi 2:16

Cardio & mental toughness · 4 EMOMs

Stripling Warrior "War Ready"

Every-minute-on-the-minute rounds, 12 to 25 minutes. Burpees, pushups, squats, lunges, situps.

Alma 56:47

Full body supersets

Captain Moroni "Fortify or Die"

Pushups into squats, dips into lunges, staggered pushups into burpees. Back to back, little rest.

Alma 48:11–13

Core

"Steadfast and Immovable"

Frog crunches, situps, flutter kicks, side and front planks, mountain climbers.

Mosiah 5:15

Companions · Districts · Zones

P-Day Challenges

10 challenge workouts to do together. Get your district or zone and bond in suffering.

Telestial

Fewer sets

Every workout has it.

Terrestrial

More sets

Same workout, more sets.

Celestial

Full volume

Full volume.

Built for the whole mission

Built around transfers, not calendar months

The plan is laid out by transfers (about six weeks each), Monday through Saturday, with P-Day for the challenges. When you finish the program, you start the cycle again at the next level up. It keeps going for all 18 or 24 months, and the workouts are yours for life after that.

  1. Cycle 1
  2. Cycle 2
  3. Cycle 3
  4. …
  5. Homecoming

Each time through: start the cycle again one level up (Telestial → Terrestrial → Celestial), then the advanced tracks.

One transfer · 6 weeks

Repeat for your whole mission

Mon

Legs

Tue

Pushups

Wed

Core

Thu

Legs

Fri

Pushups

Sat

EMOM

Sunday is the Sabbath. P-Day is for the challenges. Plus advanced tracks with an upper-body or lower-body emphasis once the beginner program feels easy.

Who it's for

Missionaries

Elders and Sisters who want to stay strong with the time and space they actually have.

Soon-to-be missionaries

Build the habit before the MTC so day one in the field isn't day one of training.

Parents and families

You can't send them to a gym. You can send them a plan. It arrives by email the same day.

Missionary Muscle — Bodyweight Edition

$24one-time · tax included
  • Instant PDF download that works on any phone, tablet, or computer
  • 16+ unique bodyweight workouts, each named for a Book of Mormon figure or theme, with a scripture quote
  • 10 P-Day Challenge workouts for companions, districts, and zones
  • Three difficulty levels on every workout: Telestial, Terrestrial, Celestial
  • A beginner program organized by transfers (6-week blocks), Monday to Saturday, that you cycle through again and again for your whole mission
  • Advanced programs: an upper-body emphasis track and a lower-body emphasis track
Get Missionary Muscle — $24Gift it to your missionary

That's about $1 for every month of your mission.

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One-time · Instant download

$24

Get It — $24