The Muscle-First GLP-1 Protocol

On Ozempic, Wegovy, Mounjaro, Zepbound, or any GLP-1 medication? Clinical trials show 25–45% of the weight lost on these medications can be muscle — not fat. This 40-page interactive system exists to change that ratio: nutrition protocol, resistance training program, and tracking framework, all wired directly into the BPF Workout Player and BPF Macro Player.

Get the Protocol — $97 Open PDF Preview Try Workout 1 Free →

The Muscle-First GLP-1 Protocol — interactive PDF cover

0.7–1.0 g/lbDaily protein target, auto-calculated by the BPF Macro Player

2×/week+Every major muscle trained — Template A (3-day) or B (4-day)

12 WeeksProgressive framework: Foundation → Overload → Intensification

4 PhasesMatched to your medication journey, from titration to taper

How it works: Buy once, keep it for life. Every workout in the PDF loads straight into the BPF Workout Player with videos, timers, and strength logging. Every meal template connects to the BPF Macro Player so your protein target updates automatically as your weight changes.

Template A — Full Body · 3 Days/Week

Beginner or time-constrained · play them free in the Workout Player

Day 1Full Body A — FoundationSquat, push, pull, carry, core. The base muscle-preservation session.Load in Player → Day 3Full Body B — Hinge & PullHinge pattern, vertical push and pull, glutes, core.Load in Player → Day 5Full Body C — Strength & CarrySquat/hinge variation, push, pull, loaded carry.Load in Player →

Template B — Upper / Lower · 4 Days/Week

Intermediate · progressive overload with strength logging

Day 1Lower 1 — Squat FocusSquat pattern, hinge accessory, calves, core.Load in Player → Day 2Upper 1 — Push & PullHorizontal and vertical push/pull, arms.Load in Player → Day 4Lower 2 — Hinge FocusHinge pattern, squat accessory, unilateral work.Load in Player → Day 5Upper 2 — Vertical FocusVertical push/pull priority, shoulders.Load in Player →

The Nutrition Side

Protein-first eating, built into the BPF Macro Player

Meal PlanGLP-1 Muscle-First 7-Day TemplateProtein-first meals sized for a GLP-1 appetite — 25–40g protein per meal, low-appetite backup options, GI-friendly structure.Open in Diet Plan Builder → Macro PlayerAuto Protein TargetsEnter your weight once — your daily protein, fat, and carb targets calculate automatically and update as your logged weight changes.Open Macro Player →

Four Phases, One System

The protocol follows your medication timeline

1Titration

Weeks 1–8 as your dose increases: build the protein-first habit, learn the core lifts, manage GI side effects, train lighter when a dose bump hits hard.

2Active Fat Loss

Stable dose, steady loss: full protocol — protein target daily, resistance training 3–5×/week, strength and weight trends tracked in the players.

3Maintenance / Muscle Building

Approaching goal weight: modest calorie increase, training emphasis shifts to progressive overload and hypertrophy.

4Post-GLP-1 / Taper

If tapering under medical supervision: protein and training continue without interruption — the highest-risk window for regain.

Ready to protect your muscle?
Get the complete 40-page interactive protocol — nutrition system, both training templates, 12-week framework, tracking tools, and lifetime player integration.

Get the Protocol — $97 Want Ken's Personal Coaching? →

Please read: This program is an educational resource, not medical advice, and does not replace individualized care from the provider who manages your GLP-1 medication. Never start, stop, or change a prescription medication on your own. Talk to your prescriber before beginning any new exercise or nutrition program — especially with a history of heart, kidney, or gallbladder disease, pancreatitis, or an eating disorder, or if pregnant or breastfeeding. Educational content — not medical advice — bpfvirtual.org