Goal-to-action Game Plan

If you want to build a strong, lean, athletic physique and be at the top of your game mentally and physically, you need a powerful formula, something to organise your efforts. That's why it's important to spend sometime initially defining and setting the right kind of goals.

What exactly are your fitness goals?

When you set your goals up properly, you have a simple, yet effective, action-inspiring blueprint. You know exactly how you’re going to build the skills you need to get the physique you want.

Proper goal setting is a plan for getting things done. When you do goals right, you feel ready, motivated, and able to make your dream happen.

When you don’t know how to set goals, you get lost. Confused. Overwhelmed. If you succeed with poor or unclear goals, it’s probably by accident.

Want to listen instead of read? Download the audio recording here…

Mastering the skill of goal setting is powerful.

We realised it wasn’t enough to talk about the kinds of goals that work and the kinds that don’t. We needed a formula to use with clients. One that was easy to understand and implement.

We needed a formula that could be applied to any desired outcome — from losing weight, to getting jacked, to feeling good about where you are in life.

Today you will work through a series of short audio tutorials. These lessons will take you step-by-step through the process of needed to create the right kind of goals. Goals which will take your body from forgettable to phenomenal, and leave you feeling at the top of your game.

Lets walk you through the 4 Hour Physique Goal-to-action Game Plan.

But first please download and print out your Game Plan template.

Download Game Plan template Here.

How it works

These audio tutorials are interactive, and will require you to do work in real time.

There are 7 Steps to work through:

Step 1: Outcome Goals

Where focus goes, energy flows. Focus equals power. You need to be crystal clear about what you want. The clearer you are about what it is you want, the easier it is to achieve it, because your brain can figure out how to get there.

Clarity is power. A goal is a dream with a deadline. So make sure your goal will really motivate you, is measurable and has a clear time frame.

Goals like: “I dream of having a toned body, or I dream of having a big chest or arms” is not measurable. You need to be way more specific... Like, “I will be 8% body fat at 85kg by 1st September 2016. To achieve this I need to lose 6kg of body fat and put on 4kg of muscle.”

Use your current Biometric Report data to help you set some clear, measurable outcome goals:

Initial measurements (chest, waist, hips, thighs, arms, calves)


Initial weigh-in (kg)


Initial body fat scan (DEXA)


When calculating fat loss WOMEN aim for 0.30-0.50 kg of fat each week


When calculating fat loss MEN aim for 0.40-0.60 kg of fat each week


When calculating muscle gain WOMEN aim for 0.05-0.10 kg of muscle each week


When calculating muscle gain MEN aim for 0.10-0.30 kg of muscle each week


Step 2: What's my 'WHY'?

So you have just worked out exactly what your big, motiving health and fitness goals are.
Now it’s time to work out ‘what’s your why?’

What will really motivate you to make this change in your life?

Having helped hundreds of my clients through this exact process I’ve found if you take the time to be honest with yourself and really understand what motivates you then the chances of you reaching your goal goes up 1000%

Why is achieving your goal of  ___________  so important to you?

What is your real purpose? What will this give you? How will it make you feel?

Try and use trigger words to really motivate you to reach your goal.

What words get you really pumped up?

What words really make you want to do something?

i.e:" Not reaching my potential keeps me up at night. Achieving this goal will build confidence, motivation and self belief to take on any future challenge. I will grow as a person. It will give me the high performance habits I need to be at the top of my game".

If you dig deep enough the answer to this question will be the driving force that will motivate you to make this change in your life.


Where are you at right now in your level of commitment to making this goal happen? 1 to 10

If you’re not at level 9 or 10 then it’s time to get some leverage on yourself, and make sure you feel it in your gut - that you absolutely must change. You can change it. And if you don’t change it will mean ultimate pain because you will miss out on all these amazing things.

So, I’d like you to list out all the great things you will gain if you DO achieving this goal.

Create a big Pain/Gain List that will really motivate you to achieve this goal.

Try and link this Pain/Gain List to what’s most important to you. Link it to your purpose statement outlined above. i.e.:

- Being ripped will give me more confidence whenever I hit the beach or go out to social events

- I will gain the respect of my peers

- I will gain the confidence and self belief to take on any future challenges

- I will have the energy levels to climb this mountain called success

- When I’m on top of my game I can give back more to people less fortunate than me

- When I’m on top of my game I give myself the best chance to meet the women of my dreams

- I will gain the ability to influence and help others.

Right now, please stop, and fill out the 'PAIN / GAIN' section in the worksheet.

Step 3, 4, 5, 6: Breaking goals into skills; skills into practices.

Outcome goals describe how we want things to be at the end of the process.

There’s nothing wrong wanting things. Or talking about what you want. Or starting with the end in mind.

But we can’t stop there.

Wanting things isn’t enough. Even if you really, really, really want them.

Because: We often can’t control outcomes.


Outcomes are affected by environmental things. Like:

  • Your job gets crazy busy.
  • Your car breaks down.
  • You girlfriend lost her job and needs some attention.
  • Your mums cat gets stuck in a tree.


And they’re influenced by physical things. Like:

  • Your hormones get out of whack.
  • You have a chronic illness. (Or even just a tough bout with the flu.)
  • You’re stressed.
  • You’re traveling a lot.
  • You’re getting older.
  • You’re having problems sleeping.


You get the idea.

You can’t make your body do what you want it to. And either can we.

But you can control what you do.

That’s why behaviour goals are so important: They focus on the things we do have control over.

Behaviour goals represent your commitment to practice a particular set of actions or tasks every day, as consistently and regularly as possible.


We’ve found that goal achievement only happens—reliably—when you do two things:

  1. First, you break down the thing you want to do (your goal) into specific aptitudes (skills).
  2. Second, you build those aptitudes (skills) through strategic daily actions (practices).


The formula pretty much looks like this: 

Practice daily to build skills.
Build skills to achieve goals.

Do this well and you can accomplish your goals more quickly (with less effort) and maintain your results.


Getting shredded example:

Let’s say it’s your goal to strip body fat. You know that to strip body fat you’ll need to consistently control energy intake. So that’s your real goal: Control energy intake consistently. But you don’t have all the skills to do it just yet. So you have to break it down into…


Which skills are required to control energy intake consistently? At the 4 Hour Physique we’ve identified tracking you energy intake as the most important initial skill for making progress. But that’s not totally actionable and we know if we make the behaviour too hard straight away you most likely will fail. So you have to break it down into…


Behaviour (Practices)
At 4 Hour Physique we aim to pre-load and nail one meal each day, for a fortnight (practice #1 - week 1-2) then add to that eat protein with every meal (practice #2 - week 3-4) to build the organisational skills needed to nail macronutrient targets in the future.


Therefore, over the course of a month, the daily practices of pre-load and nail one meal each day, for a fortnight and have a eat protein with every meal will build the skill of tracking you energy intake.

And that is one of the necessary skills for consistently controlling your energy intake which leads to stripping body fat.


Here are a few other examples of how we can turn outcome goals into behaviour goals:


Lose 5 kg.

Squat more weight.

Sleep 8 hours per night.


Eat till satisfied (instead of stuffed) at each meal.

Squat 3 times a week at various intensities.

Create a calming pre-sleep routine and start it 30 minutes before bedtime.

Notice how both outcome and behaviour goals are trackable. However, behaviour goals are usually more effective because they give you something to do (and track) each day.

How to set powerful behaviour goals today?

1. Write down one outcome you want. Don’t overthink it. Just name the desire you want most right now.


2. Mindstorm all the skills you think you’ll need to get that outcome. Get everything down no matter how big or small. If you’re just starting out, focus on foundational skills. What are the basics that make everything else possible? (For instance, if you want to manage your time, you need to learn to use a calendar.)


3. Must do skills. Throughout your entire list of skill items, a small number of them make the biggest difference in your ability to achieve your goal. 20% of what you do in life makes 80% of the difference. In other words, most often, you don’t have to accomplish every skill item on your to-do list in order to achieve your desired outcome. Identify and re-write your MUST DO SKILLS (top 20%).


4. Related to each skill, write down a behaviour or two you can do today that’ll help build those skills. This can be really easy, like walking through the gym doors or even packing your gym bag for tomorrow morning.

The Five C Formula: How to breakdown a skill into practice.

When we break skills down into practices, each practice must be:



The best practices are small daily actions that can be done in the context of real life. If you ask yourself or your client, “On a scale of 0-10, how confident do you feel you could do this practice every day for the next 2 weeks?” the answer should be a 9 or 10. Anything lower and the practice is too challenging or intimidating.



Most goals are too big, or complicated, to try for in one go. Most skills are the same way. So you cut them up into defined and organised segments. Just like when learning / teaching complex exercises, you need to chunk bigger things into their component parts.



Breaking things down into segments is great. But you also have to practice those segments in the right order. If you do “thing 4” before “thing 1” you’re less likely to succeed. So start with thing 1, then do thing 2, then thing 3, and so on. Do the right things in the right order and success is a reliable outcome.



Think this process sounds slow? Fact is, if your practices are carefully considered, the whole process goes quicker. That’s because strategic practice addresses the thing that’s in your way right now. Focus on that one thing—and only that thing—and a difficult process becomes easier and faster.



Practice works best when they’re supported by some form of teaching, coaching, mentorship, and accountability.


Now it's your turn.

So, you should now have a clear understanding on how to turn your outcome goal into a skill, and a skill to a behaviour goal which you can practice everyday.

It's now time to create your own set of skill and behaviour goals:


Try and think of every training, nutrition and mindset skill you will need to achieve your goal.


Throughout your entire mindstorm list of skills, a small number of them make the biggest difference in your ability to achieve your goal.

20% of what you do in life makes 80% of the difference. In other words, most often, you don’t have to accomplish every action item on your to-do list in order to achieve your desired outcome.

Identify and re-write your MUST DO SKILLS in the specified area.

My suggestion is you make:
'the skill of controlling energy intake' your MUST DO nutrition skill.

'The skill of training to optimise muscle development' your MUST DO training skill.



Below is a High Performance Behaviours template to help you get started. Start on any level you feel appropriate.

But remember, before picking a High Performance Behaviour ask yourself “On a scale of 0-10, how confident do you feel you could do this practice every day for the next 2 weeks?” the answer should be a 9 or 10. Anything lower and the practice is too challenging or intimidating.

The high level behaviour has been picked for you depending on which level you choose.

You then have a selection of easier behaviours to choose from. Pick one.

You now have two high performance habits you are going to nail for the next month.

If you're feeling a little confident you can add as many easier habits from your level as you like.

But just remember, the two behaviours you write down will be the ones we will hold you accountable to at the end of the month.



Work out your daily and weekly schedule (commitments to other people) then block out specific chunks of time to complete your behaviours (practice). Enter these blocked out times onto worksheet and into your diary.

Right now, please stop, and fill out the 'remaining sections of the worksheet.

Step 7: Interactive action plan

Your action plan is useless to you if it just sits in your desk draw never to be seen again. You need to place it somewhere you can see it multiple times a day. I also recommend you transfer it into a format where you can update it and monitor your progress quickly and easily.

A whiteboard is perfect for this.

Step 1
Divide the whiteboard up vertically into 4 sections, and in half horizontally as per the example.

Column 1 = 'Do do' list.
Column 2 = 'Doing' list.
Column 3 = 'Done' list.
Column 4 = Goals and motivation list

The top half of the board = where you put all your skill goals.
The bottom half of the board = where you put all your behaviour (practice) goals.


Step 2
- Add outcome goal/s to the appropriate column
- Add purpose to appropriate column
- Add Pain/Gain list to appropriate column.


Step 3
- Write skill goals on separate post-it notes.
- Place them in the 'To do' column in the 'skills' section of your action plan.
- Move first skill goal to 'Doing' column.
- Focus on this skill goal for one month before it can be marked completed.
- A skill goal can only be completed if you execute each associated behaviour goals for two weeks.
- Repeat process until all skill goals have been executed.

- Write behaviour goals on separate post-it notes.
- Place them in the 'To do' column in the 'behaviour' section of your action plan.
- Move first behaviour goal to 'Doing' column.
- Focus on this behaviour goal for a fortnight before it can be marked completed.
- Repeat process until all behaviour goals have been executed.

If you execute all your skill and behaviour goals before reaching your outcome goal simply revist your Mindstorming notes and pull out the next set of skills needed to achieve your goal. Then repeat the process.

Place Whiteboard Action Plan somewhere you will see it multiple times a day.