PEAK Transformation: Height Maximization

• The PEAK Transformation Plan aims to improve posture, increase speed and athleticism, build strength and muscle, enhance aesthetics, and foster confidence and discipline.

Maximizing Height Potential

• A daily routine of 30-45 minutes includes morning stretching, posture correction, a growth-focused diet, and sufficient sleep.

Morning Stretching Routine

• Include hanging from a bar, cobra stretch, forward fold stretch, and cat-cow stretch, each performed in 3 sets of 30 seconds.

Posture Correction

• Should be practiced throughout the day by keeping shoulders back, aligning the head with the spine, avoiding slouching, using a standing desk if possible, and sleeping with a firm or no pillow.

Diet for Growth

• Should incorporate protein sources such as chicken, fish, eggs, Greek yogurt, or tofu and calcium from leafy greens, almonds, and broccoli.
• Vitamin D from sunlight or supplements, and magnesium and zinc from nuts, seeds, and dark chocolate, are also important.

Sleep for Growth

• Requires 7-9 hours nightly, avoiding screens an hour before bed, sleeping in a dark, cool room, and maintaining a consistent sleep schedule.

Speed & Athleticism

• Training schedule involves 3 sessions per week, each lasting 45 minutes.
• Each session includes a warm-up, sprint training, plyometrics, and agility drills.

Warm-up

• Consists of high knees, butt kicks, jump rope, and dynamic stretching like lunges and leg swings.

Sprint Training

• Include 5x30m sprints at 90% effort, 3x60m sprints at max effort, and 2x100m sprints at max effort.

Plyometrics

• Exercises include box jumps (4 sets of 8 reps), broad jumps (3 sets of 5 reps), and depth jumps (3 sets of 6 reps).

Agility Drills

• Include ladder drills (3 rounds), cone drills (3 rounds), and lateral bounds (3 sets of 10 reps).

Strength & Muscle Building

• Requires a workout schedule of 4-5 times per week, with sessions lasting 60-75 minutes.

Workout Split

• Day 1 focuses on upper body (push), targeting chest, shoulders, and triceps.
• Day 2 is dedicated to lower body, including squats, deadlifts, and lunges.
• Day 3 concentrates on upper body (pull), working back and biceps.
• Day 4 involves core work and mobility exercises.
• Day 5 focuses on full body strength.

Exercises, Reps, and Sets

• Upper Body (Push): Bench Press (4x6), Overhead Press (3x8), Dips (3x10), Triceps Pushdowns (3x12)
• Lower Body: Squats (4x6), Deadlifts (3x5), Bulgarian Split Squats (3x10 each leg), Calf Raises (4x15)
• Upper Body (Pull): Pull-ups (4x8), Barbell Rows (3x8), Face Pulls (3x12), Biceps Curls (3x12)
• Core + Mobility: Hanging Leg Raises (3x12), Planks (3x60 sec), Side Planks (3x30 sec each side)

Facial Aesthetics & Grooming

• Daily routine includes washing the face with a gentle cleanser, exfoliating twice per week, moisturizing daily, and using sunscreen (SPF 30+).

Mewing

• Requires proper tongue posture, with the tongue pressed on the roof of the mouth, lips closed, and breathing through the nose, maintaining proper jaw posture throughout the day.

Jawline & Facial Exercises

• Should be carried out for 5 minutes daily, and incorporate chewing hard gum, chin tucks (3 sets of 15), and jaw stretches (3 sets of 10).

Lower Body Fat

• Goal is a body fat percentage of 10-15% for men and 18-22% for women.
• Should be achieved through a high-protein, moderate carb, low sugar diet and cardio 3-4 times per week, incorporating sprints, HIIT, or incline walking.

Grooming & Haircare

• Requires haircuts every 2-4 weeks, trimming/shaving facial hair to match face shape, and keeping eyebrows tidy.

Confidence & Mindset

• Daily habits include maintaining strong posture, making eye contact, speaking clearly, and approaching social situations with curiosity.

Mindset Training

• Should be undertaken for 15 minutes, and include visualization, affirmations, and gratitude practice.

Dopamine Detox

• Requires limiting social media to 1-2 hours daily, avoiding junk food and processed sugar, and reading books and self-improvement content instead.

Nutrition Plan

• Should focus on muscle growth and aesthetics.

Protein Sources

• Include chicken, fish, eggs, tofu, lentils, beans, and whey or plant-based protein shakes.

Healthy Carbs

• Include brown rice, quinoa, oats, sweet potatoes, and fruits like bananas, apples, and berries.

Healthy Fats

• Include avocados, nuts, seeds, and olive oil.

Meal Timing

• Should involve eating every 3-4 hours (3 main meals + 2 snacks)
• Post-workout meals should have protein and fast-digesting carbs.

Hydration

• Requires drinking 3-4L of water daily and avoiding sugary drinks.

Maximize your height potential with the PEAK Transformation Plan. This daily 30-45 minute routine includes stretching, posture correction, and a growth-focused diet. Prioritize sufficient sleep to achieve optimal results. Incorporate protein, calcium, and essential vitamins for best growth.