J.W. Waterhouse, Circe Offering the Cup to Ulysses (1891)
12 WEEKS · 2 TRACKS · GYM & HOME EDITIONS

Circe

Named for the goddess of transformation — who changed form deliberately, not by accident.

Built for people on Ozempic, Wegovy, Mounjaro, Zepbound, or any GLP-1 medication. Resistance training structured to help preserve muscle during weight loss — because the scale going down is only half the story. Works alongside your prescription, never in place of it; train under medical supervision.

Included files: Print-ready program materials with full exercise tables and a week-by-week calendar, plus Circe's program-specific digital training log.

Get the program — $49 Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.
12 weeks
Duration
Preservation: 6 · Building: 3 + daily walks
Frequency
Gym or home
Equipment
GLP-1 companion
Focus
The approach

How the program works

Circe is a 12-week companion program for people using GLP-1 medications, built around one goal: come out the other side leaner and stronger, not just lighter. Rapid weight loss without resistance training tends to cost muscle — this program is built to help you keep it.

Pick your track. On Muscle Preservation, workouts are short and low-intensity by design — while your appetite and energy are suppressed, the goal is simply to show up and complete the work, helping you hold on to lean mass while the scale drops. On Muscle Building, weight has stabilized and food is back on the table — now you push intensity and chase strength.

Objective: support your GLP-1 journey with structured training — helping preserve muscle while body weight falls — alongside eating and lifestyle habits that last. Your prescriber leads the medical side.

Both tracks run 12 weeks in three 4-week phases and start each session with the Pre-Workout Checklist. Muscle Preservation runs six short workouts per week, 20-35 minutes as the phase tables run; Muscle Building runs three sessions per week in every phase. Daily movement for both tracks, every day and in every phase: beginners take three 10-minute walks; advanced trainees take three 20-minute walks. The Gym Edition uses barbell Muscle Building; the Home Edition uses dumbbell Muscle Building; both share the same dumbbell-and-bench Muscle Preservation track.
The structure

What's inside

Both tracks run 12 weeks in three 4-week phases. Muscle Preservation uses six short workouts per week; Muscle Building uses three sessions per week. Both include the same daily walking structure in every phase.

TRACK 1
Muscle Preservation
For when you are actively losing weight on GLP-1 medication — six short, low-intensity workouts per week, 20-35 minutes as the phase tables run, plus daily walks.
12 weeks · 3 × 4-week phases
TRACK 2
Muscle Building
For when your weight has stabilized and appetite has returned — three sessions per week in every phase. It runs on the barbell in the Gym Edition and on dumbbells in the Home Edition.
12 weeks · 3 × 4-week phases

Ships as a print-ready PDF with full exercise tables, a week-by-week calendar, and this program's own pre-filled digital training log. (Mnemosyne is the blank, universal edition — not required.)

Circe program page explaining its GLP-1 muscle-preservation and muscle-building tracks. Circe pre-workout checklist with sleep, energy, and body-readiness ratings. Circe optional catalyst-session and add-on guidance.

Actual pages from the book — tap any to enlarge.

Is this your path?

Who it's for

Most programs reserve an optional weekly catalyst slot — add-ons from the library drop straight into it. No catalyst day in your program? Every specialization add-on carries a Micro-Catalyst page that doses the same work in minutes.
The myth behind the name

The sorceress who became a guide

On the island of Aiaia, Circe transformed the men who landed there with a potion and a wand. But that's only half the story. Odysseus, protected by the herb moly, met her on equal footing — and Circe became one of his greatest allies, guiding him home with knowledge no one else could give.

This program treats transformation the same way: a powerful tool, used with guidance and respect. Built for training through medically supported weight loss, it works to help preserve the muscle that matters while the transformation runs its course — alongside, never in place of, your physician's care.

Circe

$55 $49 one-time

Included files: Print-ready program materials with full exercise tables and a week-by-week calendar, plus Circe's program-specific digital training log.

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Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.