Get Jacked Without Dieting, Suffering, or Living in the Gym (Full 2026 Roadmap)

In this video, I'm gonna run you through exactly how you can get into the best shape of your life once and for all in 2026. This is the exact framework I would use myself if I had to start over. If I woke up tomorrow with no gains, with back to square one, this is exactly the framework I would be using, and it's also the exact framework I have been using. Because if we look at this, the end of 2022, this was me 3 years ago by the time of recording this. Sure, I'd got some results. I had been in the gym for, for a couple of months. I'd put on some size, but I had no clear framework. I was just winging it. I was just, oh, I'm working out, but no proper structure, no proper systems in place. And that is one of the most important things, and that's exactly what I'm gonna lay out for you here as well. Fast forward 3 years, this is how we're looking right now, looking a million bucks. As we see, it's the exact same mirror 3 years apart, looking a million bucks, feeling a million bucks as well. So let's dive in. First of all, this is the big picture. You don't need to do everything. There's a thousand things we potentially could be doing. What we want to be focusing on is doing the right things consistent consistently. Precision is more important than volume, and I like this photo showcasing leverage as well and the importance of leverage because the more leverage we have, we always want to focus on the biggest leveraged tasks. You know, so this photo is a perfect example. Okay. Focus points should not be to do all the million things we could potentially be doing. We should be focusing on the biggest leverage things always. So 2026 starts in 7 days as of recording this, and most people are going to do the same thing they do every single year. They'll wait for motivation, they'll set vague goals, they'll see how it goes, or they'll just wing it like I used to do. And then in 12 months, they'll be in the exact same place or worse. Some people might even start, you know, it's time to hit the new year up and running, you know, let's go into the gym. A couple months later, they fall off because they don't have a proper plan in place. So here's a truth that I learned the hard way as well: without a clear plan, you don't drift forward, you drift sideways. When I first started trying to get into shape, I did what most people do. One week I'd train, the next week I'd walk more, then I tried to shred, and then, then bulk, then I changed my diet again. This isn't laziness. I wasn't lazy. I was very disciplined. The thing that I just lacked was the structure, and you can get results that way. As I showed you, I got some results in the beginning, but it takes so much longer than it needs to. And the fastest way to change your body, your energy, and your confidence is to have a clear roadmap in place and then execute it calmly, consistently, and intelligently. So that's exactly what I'm going to break down for you in this video. I'm going to give you X the you. Exactly that. No hacks, no extremes, just a superhuman level game plan you can apply immediately and become unrecognizable by the end of 2026. I want you to think about—I love this analogy—if you and me are heading towards a destination, we're using let's say Google Maps. First of all, if you have this is how we want to view our goals, right? This is the roadmap. If we're heading here to this destination, I have Google Maps. I can put in the exact address that we're going to in this specific city. You on the other side of things, or on the on the other hand, you have no Google Maps. You just know this is where I'm supposed to go. You have no clue if you're gonna go right or left or forward or backward or south or north. You might. It doesn't matter also how fast you're running around or how fast you're driving because you might just end up driving around in circles. So precision is once again. is more important than volume and then speed. It's more important to do the right things over a longer period of time than to do volume and more. So once again, if we take that same example, even if I drive a third of the speed you're driving, I'm most likely gonna end up at the destination quicker than you. Even if you just had Put in the city. I have the exact same, the exact address. You know, you're probably not gonna end up there quicker than me. This is how we want to view our roadmap, and this is how we want to view our goals. If we have the full roadmap laid out, it's impossible to to mess up. It's impossible to fail because you just you just follow the steps that you've laid out, and eventually you'll be there. So most people think that transformation comes from a perfect workout plan, a perfect diet, more discipline, and that's completely wrong. Transformation comes from structure, identity, mindset, systems, and removing decision fatigue. Having a proper roadmap. Here is also a pretty good example of this. This used to be me. I also around three-ish years ago, or two, two and a half, three-ish years ago, I was following a perfect workout plan according to most of the bodybuilders that I took advice from in the beginning. I had the perfect macro split in my nutrition. I was very, very disciplined, very disciplined. I was not enjoying life at all, and I had a very scarce mindset. I needed to get big. That was the only thing that I had on the top of my mind. I just want gains. Now I do 3 to 4 random sessions per week. Of course, not like random random. I still have my main frameworks that I base everything on, but you know, I'm very loose with how I do things. I'm eating whatever I feel like. Same thing there, of course, within the framework. I'm prioritizing true health over anything else. I'm skipping some workouts if I have something else to do, whatever. I'm not stressing over that. I can skip a workout here and there. I can go out and eat. I can enjoy myself. I can enjoy life. And I have a very abundant mindset. This is super important because your job isn't to be motivated every day. Your job is to build an environment and a routine that makes progress inevitable. And that's what we're going to do. And it's very important to understand this mindset thing. You realize also now we're a couple of minutes into the video. I haven't even talked about the training, nutrition, all these things, because the mindset part is the most important thing. If a perfect workout plan and perfect nutrition plan were the only things that were going to take you to your goals, you'd already have that figured out. I mean, you can go to ChatGPT and ask it for a perfect nutrition plan and workout plan. You probably already have, right? But you're not where you want to be. Therefore, you should be focusing on something else, and that's exactly what I'm going to break down for you now as well. There's one mindset shift that determines whether everything you're doing actually works or quietly falls apart, and that's the difference between scarcity and abundance. Most people operate from scarcity when it comes to their body. They wake up, they look at themselves in the mirror, and immediately judge: Why don't I look different yet? Why isn't this working? I should be further ahead. That mindset creates pressure. Pressure creates stress. Stress destroys consistency. Scarcity is the need to have the results now. And that mindset will never get you where you want to go. Never. Because here's the truth most people don't want to hear. You will not reap today's work tomorrow. And that's not a flaw. That's how reality works. We can take also the farmer analogy here. I like this. I really like this analogy as well. You know, think about a farmer. A farmer plants seeds. He waters them. He takes care of the soil. He shows up every single day, but he doesn't wake up the next morning expecting full-grown crops. If he did, he'd quit. The farmer understands something most people forget: results are delayed. The work happens long before the reward, and your body works the exact same way. Every workout, every good meal, every early night, every walk, every positive decision—those are seeds that you're planting. You don't see them tomorrow. You don't see them. Next week, sometimes you don't even see results in the next months. But one day, out of nowhere, you will wake up and everything has changed. So it's super important to detach from the outcomes and commit to the inputs, because this is where abundance comes in. Abundance isn't about having the results; abundance is about trusting the process. When you focus on inputs instead of outcomes, your anxiety drops. Consistency improves, enjoyment returns, results accelerate. Your only job is to ask, "Did I do the right things today? Did I do the right inputs today?" Not do I look the way I want yet? Because the mirror lies in the short term, but the inputs never do. You've heard a statement or the quote: "The success you're looking for is in the work, is in the daily work you're avoiding," and it's so. True. Once again, or once again, mindset. We haven't even talked training yet, but that is, and you have to trust me on this. I've worked with so many people and I see this over and over again. If you have the right mindset, you'll get the results. If you have the wrong mindset, if you're, if you're questioning what you're doing, if you don't believe in your own ability, it doesn't matter how hard you work, you'll never get results. This is the foundation. Therefore, once again, you probably already tried the workout plans, the nutrition plans, all the perfect, all of these things, but you haven't looked deeper. You haven't looked on a mindset, on an identity, on a systems level. Therefore, if I can give you one advice and takeaway, it's to shift your mindset, commit to a long-term goal and detach from the outcome, commit to the inputs and think about the farmer. That's literally the best advice I can give to you. But now let's break down the 2026 game plan, and that starts obviously with lifting. So for 2026, forget living in the gym. 3 to 4 times per week is all you need. 45-minute sessions, hard, focused, intentional, heavy compound lifts, low to moderate volume, progress slowly. Training is a signal, not a punishment. Your goal is to maintain depending on if you're cutting or shredding or Your starting point. If you're doing an aggressive cut, you want to maintain strength. Obviously, if we zoom out and you're not aggressively cutting, you should be increasing your strength every single session. But maintain or build strength, stimulate muscle, leave the gym feeling better, not destroyed. More workouts will not equal better results. Better recovery will equal better results. The splits that I would run, depending on how many days you're able to work out, is if you can work out three times. Per week, I would do a upper. I'll do like this: Monday, Wednesday, Friday. Monday, I would do an upper focused on chest and chest and back. On Wednesday, I would do a legs and arms session. And on Friday, I would do upper focused on chest and back again. So more focus on on chest and back on Monday, Friday, Wednesday, legs and arms. That's exactly how I would structure that. If we do four times. Per week, I would structure that something either a upper lower upper lower split, or I would do an upper lower upper arms. Those are the program structures that I'm putting my clients on as well. That's exactly what I've been doing myself. Depending on where you're at, that's most likely going to be the most beneficial workout structure that you can you can utilize. And once again, the only thing you need to focus on is showing up better than last time. People do so much volume. Like, I'm doing maybe 6 working sets per muscle group per week. That's insanely low, insanely low. And I used to do 20, 30, and I got no results and I was just fatigued. That's because most advice out, out there right now is from roided-up bodybuilders towards roided-up bodybuilders. Their recovery capabilities is 10 times higher than yours and mine. I have work, I'm running a business, I have a bunch of things that I can— that I do. I had— I don't have time to be in the gym 6 times per week, and I don't definitely have time to just work out and all the other hours of the day focus on recovery. Because if you can do that, then you should be listening to those. But if you also have a job you have to take care of, maybe a family, all these things, that amount of stress that you're accumulating from so much training is just gonna hold you back. So 3 to 4 Structured planned sessions. I went over the program that I would run there. Do that, stick to it, lay out the plan. Notice how I'm not giving you any exercises here, and that's because that's very secondary. The most important thing is not exactly what crazy movement you're doing. You just have to put a plan in place and stick to that. If you progress every single week, that's the only input-focused variable that you need to worry about. Second up, sleep. If your sleep is off, everything else collapses. In 2026, you have to have consistent bedtime, dark, cool room, no screens lit, morning sunlight daily. If you can't get out because like here in Sweden right now, you know, utilize something like a red light. Obviously I have that on right now and just get out still as early as you can as soon as it starts to get light outside because sleep is where your hormones are being produced, fat is burned, muscle is repaired, and motivation returns. You don't earn sleep, you protect it. So forget about this bullshit mindset, that grind mindset. Oh, I can operate perfectly on on three to four hours of sleep or five hours. This is just horseshit because if you do that and if you seriously believe that, the quality of your work is gonna be so shit that following day. If you actually prioritized your sleep, everything else is gonna be better, and the amount of quality work you can get out of one hour is gonna be dramatically different different compared to if you're Operating on low, low sleep and bad sleep. So really focus on prioritizing your sleep. This is as close to performance-enhancing drugs we can get. Nutrition, third pillar. You don't need extreme dieting. You need quality food and structure. Base your diet on high-quality protein, eggs, beef, fish, real carbs, fruit, rice, potatoes, sourdough, stable fats, butter, olive oil, animal fats, salt and minerals. Seasonal nutrition as well. And make most of your food yourself. That's the easiest thing you can do. Not because it's strict, but because it removes cows. So we want to eat for vitality, not vanity. When food quality is high, your energy is going to be through the roof, your cravings is going to disappear, your hormones are going to rebalance, and your body composition improves automatically just based on that. So here's just a couple photos of, you know, how foods can look in my world. And, you know, we're not super restricted here. We'll talk about this in a second. Panna chocla, no problem. High quality, good quality from local bakery, it's not a problem. If you want my exact nutrition framework, the last video I dropped is actually a deep dive into that, so go check that out. That's a deep dive into all my whole nutrition philosophy. So if you want more detail on this, definitely check that out after this. Fourth pillar. General movement. So movement is not just lifting, and it's not just about burning calories. It's simple movement throughout the day. Walk daily. Get outside whenever you can. Take the stairs instead of the elevator. Super simple things. Just get in movement whenever you can because move your body without performance pressure. This regulates blood sugar, improves digestion, lowers stress, and keeps your nervous system calm. You don't need more cardio. You need more Low stress movement, just everyday movement. After there's some super simple rules that I implement with all my clients as well, like simple things as after every meal, just go for a five ten minute walk. This is going to help you digest the food better. It's going to help you regulate your blood sugar, blood glucose better. You get a couple steps in. Do that, you know, five ten minute walk three four times per day. Perfect. That's your step goal hit or ticked off as well. And just, you know, get out, stretch. Move, move your body. Don't sit in all day every day. This is also one of these variables that is just gonna drastically better and improve your performance in general. So I hate the whole grind culture where it's like, oh, I'm sitting 12, 13 hours in front of my screen working all day long. Yeah, if you think that's gonna get you to where you want to be, you're delusional, right? Because you could get more out of 8, 9 hours If those eight and nine hours is double the quality of the work of those thirteen hours, right? So this is just a mindset shift that we have to fix as well. It's not just about grind harder and do more and do more. It's about it's about precision, precision over volume always quality over quantity. Light and nature. This is one most people ignore, and it's a huge mistake. We want to get morning light, outdoor time. Natural light during the day, low light at night. Your hormones follow light, your sleep follows light, your metabolism follows light. You can eat perfectly and still feel off if your circadian rhythm is destroyed. So light and nature is super, super important. If you live in a built-up city, on the weekends just get out, get out in nature, go for a hike. I have a very good example. I have a client that's, that's living in New York right now. Every single weekend he goes out drives out like 30 minutes an hour to a dog shelter and takes out dogs and walks them for, you know, a couple hours. Perfect. He gets his whole nature exposure. He gets that weekly reset. So if you can't be out every single day, that's all good. We want to take this off from a weekly perspective. This is going to massively help you with inflammation, with stress, with regulating your nervous system. It's so important. And in winter, we can substitute with red light as well. Right now, there's not a lot of sunlight here in Sweden, so I substitute with a lot of red light, but I still make sure to get outside even though it's overcast, even know it. Snowing, raining, I'm out, you know. I'm out getting my movement. I'm out getting some fresh air and moving around. Some general inputs: what you consume at the end of the day isn't just food. It's thoughts, media, conversations, stress. In 2026, I want you to stop entertaining negative self-talk. I want you to stop doom scrolling. Stop reinforcing identities that don't deserve you. Or don't serve you, you will never outperform the story you believe about yourself. Become the person who trains. These are the statements that you should be making: I train. I am a person that trains. I am a person that eats good. I am a person that prioritizes myself and take care of myself. No excuses, no excuses. Just proper identity alignment. If you don't believe that you are this person, you know we have to fake it until we make it. If you don't believe that this is you, then you're never gonna get the results that this person would want as well. Cut out also all the noise. One of the most important things I see is people that have more distractions get worse results. If I tell you to do something and you hear some conflicting information and you start to then question, am I doing the right thing, all these things, you will get worse results. My students and clients that gets the best results are the ones that are almost— they're off the grid. They don't have Instagram, they don't have nothing. They listen to what I said, say, and they implement it and they execute on it and they get fantastic results. There's a thousand ways to the top of the mountain. I'm not here sitting and saying that I have the only solution and that I'm the only one that can help you out with all these things. That would be a complete lie, right? But If you like, the most important thing is having belief in yourself. And also in that case or in that situation, for a client to have belief in me as a coach. And if they do, they'll get the results because they don't hear any conflicting information. They don't hear any bullshit. They don't hear someone that, that says someone something else. So cut out all things that doesn't serve you well. You know, no conflicting information, no distractions. Stop scrolling. Take one road that you know and that you've seen will lead up to the top of the mountain and stick to that. Forget about the rest. That's literally the best thing you can do. And then moving on to the last pillar, the 80 to 90% rule. I hate the word balance and I hate all the retarded fitness coaches that tells you that you can have, you know, as long as you eat 80% clean and then the other 20% can be whatever you want. Horseshit. They're just selling you what you want to hear. You have to, you know, have come down and realize that, yeah, if you do that, you might get some results, but you're going to get very average results. But I still tend to have something that I refer to as the 80 to 90% rule, which is critical because perfection is what creates binge cycles. Consistency creates results. So you always have to plan for dinners out, holidays, life events. One meal never ruins progress, right? Guilt does. If you can hit 80 to 90% of your plan every week, you will look and feel better than 99% of people by the end of 2026. It's not like I'm sitting here in a cave and I never move out and I never eat. You know, it's the same thing here. We're following the principles: quality over quantity. If I go to a good Italian restaurant, you can be sure that I'm gonna have a good tiramisu or crème brûlée for dessert, right? If I go past a good gelateria. I'm gonna have a gelato, you know. I'm not gonna skip on that. I travel, you know. It's not gonna be some probably something that you're gonna do as well. Enjoy seeing different parts of the of the world and experiencing things, right? And that's not like that. That's a part of the whole thing. That's not something that is gonna set me up because I'm already have that pre having that pre planned into the whole philosophy and the approach. So what happens if we set too high? Too high expectations of ourselves and never meet them because things like this happens, you just create negative feedback loops and you're never going to be able to stick to what you've planned and set out for yourselves. It's better to set the bar lower because we know that we're always going to hit that and that creates positive feedback loops. So this is also one of the things that I see with most of my entrepreneurial clients. They set the super high expectations, they can follow it perfectly, and then one One dinner out or one holiday comes up, and they completely mess up. So once again, if you can hit 80 to 90 percent of your plan every week, you'll look better and feel better than 99 percent of people by the end of the year. Plan for these things. Plan for all the extras. So what is going to happen if you follow this for 12 months? Well, if you execute this call me for a year, here's what happens: You will have stable energy. You will have better sleep. You will have higher libido. You will have clearer thinking. You will have a Better physique, less stress around food, confidence that carries into business and life. Not because you tried harder this year than any other, but because you stopped fighting your biology and you followed a clear framework and roadmap that is shown to work. If you can commit to a 12-month period, show up for yourself, do all these things, have the right mindset, train, eat, you're gonna look Completely different by the end of the year. Like 12 months is a long time, as you'll see here in a second as well when I show some of my clients. Why most people still won't do this then? Not because it's hard, not because it requires clarity. Most people stay stuck because they start to overthink. They change plans every month. They don't know what to prioritize. They are doing too much, not too little. And that's where guidance matters. Skip all the conflicting information. Pick one lane, stick to it. And if you want to do this on your own, you absolutely can. Everything I just shared works, but this is the framework. This is not a whatever. This is the framework that I would exactly execute on myself. But if you want help, a personalized roadmap, clear weekly priorities, training and nutrition structured for your life, zero decision fatigue, accountability and refinement. This is exactly what I do with my coaching clients. You don't need more structure. Or you don't need more information. You need structure and you need accountability. If you want my help to lay this out for you, you can apply for my coaching below. I'll help you build a plan, remove the guesswork, and make sure 2026 is the year you actually follow through. Exactly a year ago, Cooper reached out to me end of December 2024. Cooper is a business owner. He also understood that in order for him to perform at his best in business, He had to dial in his health. 3 months later in March, Cooper was looking like this. Shredded, jacked, confident, business. I don't know, I think 20 extra or something like this. Absolutely ridiculous as well. Same thing with Landon here as well. Landon reached out 1 or 2 weeks into 2024, so beginning of January. Business owner from the US. Landon had been working out here for 10+ years, not seeing the results he wanted, not having a clear roadmap in place. Landon was still eating clean, but he had no structure, no structure whatsoever. Fast forward 4 months, 120 days. This is not even a year. This is not even 12, 12 months. This is 4 months. Completely different person. Shredded, sharp, muscular, confident. One of the things Landon told me as well is Landon manages a lot of people, and if you tell your employees to do hard things, but you're clearly not representing doing hard things and being disciplined yourself. How are they ever going to be able to take you serious and to listen to you? If I have a CEO above me that is overweight, that is fat, that clearly can't control himself, compared to one that is disciplined, shredded, takes care of himself, it's very clear which one that I would respect the most and listen to the most. And that's exactly what Landon thought as well. He wanted to be a better leader. He wanted to show that he can actually do the work himself, and he wanted to become a better father as well. That's just two of them. I mentioned them just because they they reached out exactly a year ago, going into the to the next year or going into 2024. So fun, fun little thing. Time flies, Cooper, Landon. But then we also have a bunch more. We have Yuel. Business owner from Sweden. We have Thomas, 40 years old, doesn't use that as an excuse. 90 days of doing the right thing, of committing, of taking care of your health, of prioritizing your health over the aesthetics. Because once again, I've said this multiple times, I'm going to continue to say it: a good physique will always, always, always, always come as a byproduct of you actually being truly healthy from the inside. Mert, Dropped 20 kgs in 4 and a half months. Nick packed on 5 kgs in 3 months, 65 kg, 70 kg. Tonda, complete body recomp in 120 days. This is, well, 4 months. 2 months for Ata. Malek, 3 months putting on 10 kgs. Edvard had been working out for a good amount of years as well. 3 months later, looking like an absolute unit. Jonas, same thing here, 35 years old, soft, bloated, going into the New Year's, I need to make a change. Boom, 3 months later, shredded, complete recomp. So if you're interested in my help First link in the description. Book in a call. See if we're a good fit. See if I can help you bridge the gap of where you are right now and where you want to head. If you can commit, I can guarantee results. But it's not going to be delivered on a silver platter. You still have to show up. You still have to do the work. But I can give you everything else. So, and that's exactly what's been happening for all these people. Obviously, I haven't flown over to them and brought them out of bed every single morning, but I've given them everything they need so they can just focus on executing. No decision fatigue, no what-if. I lay out the full roadmap, the full structure. They just have to show up and execute. So if that's something that sounds interesting to you, check out if that could make sense. But besides that, if there's some takeaways, once again, You probably already tried to get in shape, but you've not focused on your mindset, your identity, and all these things. And that's where you should be focusing. 20% of the results comes from training and nutrition. The other 80% comes from lifestyle, mindset, identity, systems, the structure you have around everything. That's where the magic happens. So stop doing like I did. Try to do everything perfect. Focus on the right things and be a bit loose, and you'll see insane results. And commit, commit to a long-term goal. Focus on the leverage tasks, precision over volume, and you'll stand by the end of next year going into 2027 being a completely different person. Hope you enjoyed. Let me know if you have any questions. Shoot me a DM if you have any questions about the coaching or anything. Thanks for watching. I hope this helped, and I hope you can take away some actionable items and go in towards 2026 with the right mindset and a clear roadmap, and now be able to get into the best shape of your life. Because if you, if you stick to this, you will look— it's going to be night and day difference when you look back and you're like I actually did this. I actually committed once again just to show some of this again. Like, this is 4 months and this is 3 months. It doesn't even take that long if you do the right thing. Commit, put in the work, and you will reap the rewards. Thanks for watching. I'll see you in the next one.