Before beginning each new week of training, take stock of how the previous week went. Go through your Training Tracker and review any notes or portions that you were unable to complete last week. Make up anything you missed as soon as possible.

Let's get started.

• Bodyweight or strength workouts (Monday/Wednesday/Friday)
• Run (POSE practice + at least one run workout per week)
• Swim (Total Immersion practice + at least one swim workout per week)
• Paleo Diet

• Read the Dress Shirt section of the Style Basics and The Suits modules.
  • Find your dress shirt size by measuring your neck and arm length. Your neck is measured just below the Adam’s apple, and you should be able to comfortably fit two fingers between your neck and the measuring tape. Sleeve length is measured with your hand on your hip, your elbow bent at 90 degrees. Measure from the back of the neck, along the shoulder and elbow, to the wrist.
  • Once you know your size, purchase one or more dress shirts. Custom made dress shirts have never been more accessible or affordable, available from Proper Cloth, Brooks Brothers, Nordstrom, and others. If you're dead set on the real deal, Turnbull & Asser is James Bond's choice. Other excellent options are dress shirts made from technical, moisture wicking, stretch fabric like those from Mizzen+Main or Wool & Prince.
  • If they are not custom made, get them tailored to fit perfectly.
  • If dress shirts aren't already a staple of your wardrobe, you want to start with white, then light blue; you can branch out from there.
• Get a haircut
• Weekly grooming: clip nails, trim body hair, and any other upkeep necessary

• Read Express Your Sexual Interest in the Seduction module
  • This is arguably one of the single biggest reasons that men don't make the progress they want with women or get stuck in "the friend zone"; they don't properly express their sexual interest in women they are attracted to.
• Continue to expand your horizons in social settings
  • Open conversations with more high value people, as well as those well outside your normal social circle. You want to work towards being a chameleon who can blend in and function in any social setting, from a street corner to a black tie event.

• MMA training two days per week
• Combatives training one day per week
• Language Training 30-60 minutes per day
• Poker night: with friends, at a casino, or 30-60 minutes of dedicated practice daily
• NRA Basic Rifle Shooting course focusing on the AR or AK pattern rifles
  • Assuming you've completed the basic pistol shooting program, it's time to move onto rifles. Whether you own a rifle, want to, or not, the idea of the Gentleman Spy program is to develop at least basic competency in various weapons platforms. Like with the pistol, the idea that "you grew up around guns" or "you don't like guns" isn't the point - in order to be an asset instead of a liability, you need current, relevant training. The NRA Basic Rifle Shooting course is a very good place to start, especially if you can find a course that focuses primarily on AR or AK pattern rifles as these are prolific and functional. Another good venue is to attend an Appleseed shoot if one is available in your area; the marksmanship training is top-notch, and the historical component is an excellent bonus.

• Read the Vehicle module
  • Print out and go through the Vehicle Maintenance Checklist. If you need to conduct maintenance or have repairs done on your vehicle, get that taken care of this week. Whether it's just to get to and from work, or you need to pack up your belongings and evacuate from a natural disaster, having a well cared for, working vehicle is paramount.
  • If you do not already have a vehicle emergency kit, begin building that this week with the basics: jumper cables (and/or jump-start pack), flat tire patch kit and compressor (and/or fix-a-flat), and warning triangles or emergency lights, and a first aid kit.
• Visit at least one new cultural attraction this week
• Visit at least one new restaurant per week