You didn't download this because you don't know what working out is.
You downloaded it because the job has been running your life — and somewhere between the early mornings and the long drives home, you lost yourself.
Groundwork gives you back to yourself. One day at a time.
Step 1 of 2
What do you want most?
01
More energy on the jobsite
Stop running on empty by 2pm
02
Lose weight and get stronger
Look like the person you know you can be
03
Less stress, clearer head
The job doesn't have to own your mind
04
Be present for my family
Show up at home like you do on the site
05
Sleep better
Stop staring at the ceiling at 2am
Step 2 of 2 — Be honest
What's been in the way?
Not enough time in the day
Don't know where to start
Too exhausted after work
Eating bad on the road every day
Stress, burnout, mental health
Started before. Didn't stick.
Choose Your Program
Pick the path that fits your life.
✓
Most Popular
16-Week Foundation
The full transformation. 4 phases. Built to change everything — not for a season, but for good.
Phase 1: Activate
Phase 2: Build
Phase 3: Push
Phase 4: Peak
Nutrition included
Time blocking
Mental health tools
✓
8-Week Kickstart
8-Week Kickstart
Prove it to yourself first. Fast results so you believe it before you go all in.
Wake Up (Wks 1–4)
Lock In (Wks 5–8)
30 min/day
No gym needed
✓
Daily Blueprint
Daily Blueprint
No program. Tell us your time each morning. We build your entire day around it.
15–60 min options
Adapts to your energy
No commitment
✓
Military Functional
Military Functional
TACP-inspired. Hybrid training. For the guys who want to operate at a completely different level.
Rucking protocols
Functional circuits
Mental toughness
Advanced
Groundwork
JS
Good Morning, Superintendent
How much time do you have?
We'll build your entire day around your answer.
15
min
30
min
45
min
60
min
14
Day Streak
-3lb
Lost
8
Workouts
+22%
Energy
Your ProgramView All
Phase 1 — Activate
16-Week Foundation
Building the base. Every rep counts.
3
of 16 wks
Week 3 of 1618% complete
Today's Blueprint
Workout
Upper Body
30 min · No gym
Nutrition
2,400 cal
High protein
Mindset
5 min Reset
Stress relief
Time Block
Day Mapped
6am — 6pm
Today's Fuel
Mindset — Week 3, Day 3
"Working beats you down. Working out builds you up. One of those is a choice."
— Groundwork
Today's WorkoutW3 · D3
Week 3 · Functional
Upper Body Grind
No equipment · Full upper chain · Burns ~280 cal
30
minutes
01
Push-Up to T-Rotation
Chest · Shoulders · Obliques
4 × 12
02
Pike Press
Shoulders · Triceps
3 × 12
03
Dips (chair/bench)
Triceps · Chest · Dips
3 × 10
04
Plank to Shoulder Tap
Core · Stability · Full chain
3 × 45s
Programs
Week 3
Choose Your Path
Every program is structured around your schedule, your job, and the life you actually live — not the one you wish you had.
All Programs
Your Current Program
16-Week Foundation
The full transformation. 4 phases. Built to change everything — permanently.
16weeks
Phase 1: Activate
Phase 2: Build
Phase 3: Push
Phase 4: Peak
64
Workouts
30–45
Min / Day
Wk 3
You're Here
8-Week Kickstart
8-Week Kickstart
Prove it to yourself. Fast results. For guys who need to see it before they believe it.
8weeks
Wake Up (1–4)
Lock In (5–8)
30 min / day
32
Workouts
30
Min / Day
Any
Level
Daily Blueprint
Daily Blueprint
No program. Tell us your time each morning and we build your day automatically.
Dailyongoing
15–60 min
Adapts daily
No commitment
Any
Level
Flex
Schedule
Daily
Generated
Military Functional
Military Functional
TACP-inspired. Hybrid training. For guys who want to operate at a different level.
12weeks
Rucking
Functional circuits
Mental toughness
Advanced
48
Workouts
45–60
Min / Day
Adv.
Level
← Back to Programs
16-Week Foundation
4 phases · 64 workouts · Full transformation
Phase 1: Activate — Weeks 1–4
W01
Foundation Week
Movement patterns · 15–20 min · Build the habit
Done
W02
Build Consistency
Add volume · Nutrition starts · 20–25 min
Done
W03
Find Your Rhythm
Functional circuits · Time blocking · 30 min
Now
W04
Phase 1 Assessment
Progress check · Adjust the plan
Next
Phase 2: Build — Weeks 5–8
W05
Strength Foundation
Add resistance · Meal prep system · 30–35 min
Locked
W06
Push the Weight
Progressive overload · Protein targets · 35 min
Locked
W07
Mental Edge
Stress protocol · Sleep habits · 35 min
Locked
W08
Halfway Point
Major assessment · Celebrate progress
Locked
Phase 3: Push — Weeks 9–12
W09
Intensity Up
Circuit training · HIIT elements · 35–40 min
Locked
W10
Hybrid Functional
Military-style training · Rucking option · 40 min
Locked
W11
Body Composition
Nutrition dial-in · Muscle gain focus · 40 min
Locked
W12
3/4 Assessment
Progress photos · Reset goals
Locked
Phase 4: Peak — Weeks 13–16
W13
Elite Mode
Advanced circuits · Max effort · 40–45 min
Locked
W14
Mind and Body
Mental performance · Full wellness · 45 min
Locked
W15
Final Push
Everything on the line · Legacy week · 45 min
Locked
W16
Transformation Complete
Final assessment · New you · What comes next
Finish
Fuel
+ Log
Today's Nutrition
Monday · March 10 · Week 3
65%goal
142g
Protein
180g
Carbs
58g
Fat
Meals TodayHistory
AM
Breakfast
6:30 AM · 4 eggs, toast, coffee
480
PM
Lunch
12:15 PM · Chick-fil-A grilled
620
SN
Snack
3:00 PM · Protein bar
240
+
Dinner
Not logged yet
Log
Eating Out Guide
Jobsite-Approved
Real food, real places, real macros
Full List
Chick-fil-A
Grilled nuggets + side salad
380 cal
Whataburger
Grilled chicken, no bun
310 cal
Chipotle
Bowl, double protein, no rice
520 cal
McDonald's
Egg McMuffin, no hash brown
300 cal
Subway
Rotisserie chicken, double protein
440 cal
Supplements
Partner
5 Star Nutrition
20% off for Groundwork members
Mind
Day 14
Daily Check-In
No judgment. Just honesty with yourself.
How are you doing today — really?
High
Low
Mid
Good
On
Tools
SR
Stress Reset
After a hard day on the site
5 min ›
BB
Box Breathing
Combat-proven. Works anywhere.
4 min ›
SP
Sleep Protocol
Stop thinking about tomorrow's RFIs
10 min ›
TB
Time Blocking
Find the time you didn't know you had
Plan ›
Professional Support
Root Cause — Not Band-Aids
Find a Pro Who Gets It
Connect with mental health professionals who understand construction culture. No stigma. No judgment. Fix the root cause before it becomes a crisis.
If You're Struggling
You Are Not Alone
Construction has one of the highest suicide rates of any industry. If you're in crisis — or someone on your crew is — reach out right now. It takes more strength to ask for help than to suffer in silence.
Crew
+ Invite
Your Crew
Construction management. Built different.
847
Members
Active Challenge
16-Week Foundation Challenge
30-Day Crew Streak
Complete a workout every day for 30 days. The jobsite will still be there. So will you — but better.
Day 19 of 30523 members active
LeaderboardSupers & PMs
01
MR
Mike R.
General Superintendent · Dallas, TX
2,840
02
JS
You
Superintendent · Rogers O'Brien
2,610
03
DK
Dan K.
Project Manager · Austin, TX
2,490
04
TW
Tony W.
Project Executive · Houston, TX
2,210
05
JL
Jason L.
VP Construction · Denver, CO
1,980
Crew FeedFollowing
MR
Mike R.
General Superintendent
2h ago
Week 3 done. Got up at 4:45 before the crew showed up. Nobody said it was easy. Nobody said you had to wait until it was.
47 Fired Up
12 Comments
Share
DK
Dan K.
Project Manager
5h ago
Down 11 lbs since starting. Slept better last night than I have in years. I thought I didn't have time. Turns out I just didn't have a plan.
89 Fired Up
34 Comments
Share
RO
Rogers O'Brien
Official Partner
1d ago
Proud to support our team through Groundwork. The industry is changing. Take care of each other out there.
214 Fired Up
67 Comments
Share
← Mind
SR · 5 MIN
Stress Reset
Decompress. Right Now.
The site threw everything at you today. Before it follows you home, do this. Five minutes. That's all it takes to reset.
01
Find a quiet spot
Truck cab. Parking lot. Doesn't matter where. Sit down and put both feet on the floor. Uncross your arms. You're off the clock.
02
Name what's heavy
What's actually bothering you? The schedule slip? The sub who didn't show? Say it out loud or think it clearly. Don't bury it — identify it. You can't solve what you won't face.
03
Separate it from you
That problem is not you. It happened on the job. It stays on the job. You are walking out of that gate as yourself — not as that problem. Say it: "That's the job. This is me."
04
Three slow breaths
In through the nose for 4 counts. Hold for 2. Out through the mouth for 6. Three times. Your nervous system will physically shift. This isn't soft — it's science.
05
One thing you control right now
Pick one thing you can actually do in the next hour. Not fix the whole schedule — one thing. Write it down or lock it in your head. That's your mission when you leave this seat.
"The job will always demand more than you have. The man who trains his mind gives himself something the job can't take."
— Groundwork
← Mind
BB · 4 MIN
Box Breathing
Combat-Proven. Works Anywhere.
Used by special operations forces to stay calm under pressure. Same technique. Same results. You don't need a deployment to use it.
Ready
—
4 rounds · ~4 minutes
The Pattern
4s
Inhale
4s
Hold
4s
Exhale
4s
Hold
"When you control your breath, you control your response. And when you control your response, nothing on that jobsite owns you."
— Groundwork
← Mind
SP · 10 MIN
Sleep Protocol
Stop Staring at the Ceiling.
Your brain runs at full tilt all day managing a complex operation. It doesn't know how to turn off on its own. This protocol teaches it how. Ten minutes before bed.
01
Hard cutoff — 30 min before bed
No phone. No email. No "one more look at the schedule." Put it down. Whatever didn't get solved today will still be there tomorrow. Your brain needs a hard stop or it never stops.
02
Brain dump — write it out
Take 3 minutes and write down every open loop in your head. Every RFI, every call you need to make, every thing you didn't finish. Get it out of your skull and onto paper. Your brain will stop trying to hold it all.
03
Cool the room, kill the light
Your body drops its core temperature to sleep. A cool room accelerates that. 65–68°F is optimal. Even if you can't control the temp — get the lights off. Light is the #1 signal that keeps your brain awake.
04
4-7-8 wind-down breath
Inhale for 4 counts. Hold for 7. Exhale slowly for 8. Repeat 4 times. This activates your parasympathetic nervous system — the one that tells your body it's safe to sleep. It works every time.
05
One win from today
Before you close your eyes — name one thing that went right today. Doesn't matter how small. Train your brain to end each day on something real. That's not soft. That's how warriors rest.
Why sleep matters more than you think
One bad night of sleep reduces decision-making ability by up to 40%. You're running a multi-million dollar operation. Sleep isn't a luxury — it's job performance.
← Mind
TB · DAILY
Time Blocking
You Have More Time Than You Think.
Most guys say they don't have time to work out. What they actually don't have is a plan. Let's find your windows right now.
Today's Schedule — Find Your Windows
4:30 AM
Wake Window
Before the site · Before everything · Your time
✓ 30–45 min available
6:00 AM
Jobsite Start
On the clock
12:00 PM
Lunch Break
Eat in 15 min · 15 min left over
✓ 15 min available
3:30 PM
End-of-Day Buffer
Punch list done · Before drive home
✓ 20 min available
5:30 PM
Family Time
Protected. Non-negotiable.
8:30 PM
After Kids' Bedtime
House quiet · Last window of the day
✓ 30 min available
Total Available Time Found
1 hr 35 min
You said you didn't have time. The schedule says otherwise.
The Rule
You don't need an hour. You need a decision. Pick one window. Protect it like a crew safety meeting. Nothing moves it.