Knowledge Hub
Full reference books and quick-start guides — from foundational science to daily application.
Reference Books — 500 EGP each, one-time
P1 · Nutrition
Diet & Nutrition
33 chapters — energy balance, macros, micronutrients, meal timing, supplements, diet phases, adherence psychology. 200+ references.
500 EGP · one-time purchase
Purchase & Read →
P2 · Training
Training & Programming
27 chapters — program design, periodisation, exercise selection, volume, intensity, frequency, fatigue management, autoregulation. 200+ references.
500 EGP · one-time purchase
Purchase & Read →
P3 · Strength
Strength Maxing
24 chapters — neural adaptations, periodisation for strength, squat/bench/deadlift programming, peaking, meet prep, plateau diagnosis. 200+ references.
500 EGP · one-time purchase
Purchase & Read →
P4 · Recovery
Recovery & Fatigue Management
24 chapters — autonomic nervous system, inflammation, stress hormones, active recovery, cold/heat therapy, HRV, deload protocols. 200+ references.
500 EGP · one-time purchase
Purchase & Read →
P5 · Sleep
Sleep Optimization
25 chapters — circadian biology, sleep architecture, light management, supplements, chronotype, shift work, sleep disorder screening. 200+ references.
500 EGP · one-time purchase
Purchase & Read →
P6 · Hormones
Hormonal Optimization
25 chapters — steroid hormone physiology, testosterone, cortisol, thyroid, female hormones, biomarkers, endocrine-informed programming. 200+ references.
500 EGP · one-time purchase
Purchase & Read →
Bundles — save up to 50%
Bundle · Save 250 EGP
Foundations Bundle
P1 Diet & Nutrition + P2 Training & Programming — the two essential pillars for any lifter. Buy together and save.
750 EGP · instead of 1,000 EGP
Buy Bundle via WhatsApp →
Bundle · Save 1,500 EGP
Complete Muscle OS Collection
All 6 books (P1–P6) — every pillar of the Muscle OS system. Half price per book when you buy the full collection.
1,500 EGP · instead of 3,000 EGP
Buy Bundle via WhatsApp →
Free Guides & Worksheets
Quick-Start
Train Maxing Quick Start
Five steps to a structured, progressive programme — pick your split, set volume, track overload, deload.
Open Guide →
Quick-Start
Diet Maxing Quick Start
Set calories, macros, and meal structure for fat loss, maintenance, or muscle gain — adherence-first approach.
Open Guide →
Decision Aid
Deload Decision Tree
Visual flowchart for when and how to deload — time-based, performance-based, and symptom-based triggers.
Open Guide →
Decision Aid
Plateau Decision Tree
Stalled progress? Walk through nutrition, training, and recovery variables to diagnose the bottleneck.
Open Guide →
Cheat Sheet
Recomp Protocol Cheat Sheet
Quick reference for body recomposition — calorie targets, macros, training adjustment, timeline expectations.
Open Guide →
Workbook
Consistency Workbook
6-week guided workbook for building training and nutrition habits that stick — daily logs, weekly reviews, reflection prompts.
Open Workbook →
Free Tools
Diagnostic
Which Book Should You Read First?
3-question branching assessment that matches you to the one Muscle OS pillar that will make the biggest difference right now. Personalised book recommendation.
Take the Quiz →
Free PDF
Free Book Samples
First chapter from each of the 6 books (P1–P6) plus a combined 4-chapter sample from P1 Diet & P2 Training. See the quality before you buy.
Download Free Samples →