The Debrief - Jocko Fuel Blog

How Much Protein Do You Need to Build Muscle? (2026 Guide)

Apr 22, 2026

TL;DR: Research supports 1.6-2.2g protein per kg bodyweight (0.7-1g per pound) for muscle building. The optimal range depends on training intensity, goals, and whether...

What Does Creatine Actually Do? Benefits Beyond Muscle (2026)

Apr 17, 2026

TL;DR: Creatine is one of the most researched sports supplements with benefits beyond just building muscle. It supports cellular energy production (ATP), cognitive fun...

Start Here: The Jocko Workout Program

Apr 08, 2026

This is the workout program from Discipline Equals Freedom: Field Manual. It's not a suggestion. It's not a "fitness inspiration" post. It's a program — built to make ...

Beginner Workout Series 1

Apr 08, 2026

This is where the program starts. Beginner Series 1 builds the foundation — the movement patterns, the work capacity, and the discipline to show up four days a week. T...

Beginner Workout Series 2

Apr 08, 2026

Series 2 raises the bar. Where Series 1 asked you to do as many reps as you could across your sets, Series 2 introduces the concept of maintaining reps — hitting the s...

Beginner Workout Series 3

Apr 08, 2026

Series 3 introduces the pyramid. In Series 1 you did max reps. In Series 2 you maintained reps with broken sets. Now you're building up one rep at a time until you fai...

Beginner Workout Series 4

Apr 08, 2026

This is the last Beginner series. If you've worked through Series 1, 2, and 3, you've gone from max-rep sets to broken sets to pyramids. Series 4 changes the format ag...

Intermediate Workout Series 1

Apr 08, 2026

This is not the next Beginner series. This is a different level. Weights enter the program for the first time — hang cleans, deadlifts, barbell presses, and loaded squ...

Intermediate Workout Series 2

Apr 08, 2026

Series 1 built you up with sets and reps. Series 2 changes the question. Instead of "how many sets can you complete?" it asks "how fast can you finish this work?" The ...

Intermediate Workout Series 3

Apr 08, 2026

Series 3 changes how you think about pull-ups and push-ups. Instead of doing one type of pull-up for max reps, you cycle through five different grips — L-sit, L-tuck, ...

Intermediate Workout Series 4

Apr 08, 2026

This is the final Intermediate series. Everything you've built across the first three series gets tested here with new timing formats. Pull day introduces the EMOTM (E...

Advanced Workout Series 1

Apr 08, 2026

This is Advanced. The rules are different here. Weighted pull-ups and dips with 20% of your body weight. Olympic lifts — snatch, clean and jerk, deadlift — building to...

Advanced Workout Series 2

Apr 08, 2026

Series 2 is where the volume gets extreme and the weights get heavy. Pull day prescribes 30 muscle-ups followed by 100 dead-hang and 100 kipping pull-ups — 230 total p...

Advanced Workout Series 3

Apr 08, 2026

Series 3 brings timed variation blocks to the Advanced level. Pull day cycles through six pulling variations — muscle-ups, L-sit pull-ups, L-tuck pull-ups, dead-hang p...

Advanced Workout Series 4

Apr 08, 2026

This is the last series. The end of the program. Everything you've built — from 8 sets of max pull-ups in Beginner Series 1 to weighted muscle-ups and 180% body weight...