This week’s Superset is about improving the quality of your everyday life in practical ways that compound over time. A mindset shift from Mark Manson and Chris Williamson that will hopefully change the way you think about your life, a simple full-body training template for busy people who still want to build muscle and stay lean, and a reading challenge designed to help you rebuild consistency one minute at a time.

Nothing in this week’s newsletter is flashy, and that’s kind of the point.

The small things you repeat every day eventually become your life. Might as well make those things good ones.

Let’s have a week.

As we grow older, I think it becomes more obvious to notice how easy it is to accidentally build your entire life around peaks. Certainly for myself.

I was listening to a conversation recently between Mark Manson and Chris Williamson where they talked about the idea of optimizing your life for your “average Tuesday,” and I really like the framing that puts around such a simple idea.

It’s easy to get hyper focused on the next big goal you having staring back at you, but when you actually zoom out, most of life is not made up of milestone moments.

Most of it is waking up early before work. It’s making coffee while the house is quiet. It’s the hour you spend in the gym before the rest of the world wakes up. It’s answering emails, going for a walk with your wife, reading ten pages before bed, sitting on the porch after a long day, or making dinner at home on a random weeknight.

That’s the majority of our existence.

And I think a lot of people (ambitious people especially) fall into the trap of believing happiness is always waiting somewhere else. We convince ourselves that life will finally feel meaningful once we achieve the thing we’re currently pursuing. The problem is that when you live that way long enough, ordinary life starts to feel like filler content between the highlights.

I’ve noticed this in myself at times too. I’m someone who genuinely loves having goals. Training for races, building this newsletter every week, pushing in my career, trying to improve in different areas of life - I enjoy all of it. But some of the seasons I’ve felt the most grounded honestly had nothing to do with major accomplishments. They came from smaller rhythms that made normal days feel good.

Early mornings with a book and coffee before anyone else is awake. Long runs where I am one of the only people on the trail as the sun is rising. Sitting on the couch with Allison and Levi after work without feeling the need to multitask. Having a hard workout, eating a good meal, and going to bed feeling physically and mentally spent in a satisfying way.

None of those moments are dramatic. They’re not the kinds of things you post breakthroughs about online or remember forever. But they create a life that feels enjoyable while you’re living it, not just during the handful of peak experiences each year.

I think there’s something mentally healthy about learning to appreciate ordinary days again. It lowers the constant feeling that happiness is always somewhere in the future, and it makes life feel less like something you’re trying to escape from until the next exciting event arrives.

At the end of the day, if your average Tuesday feels meaningful, peaceful, and enjoyable more often than not, you’re probably doing a lot better than you think you are.

One of the biggest mistakes people make in fitness is assuming they need a perfect six-day split, two-hour workouts, and a biohacking lab in their kitchen before they can make meaningful progress. I have made this mistake plenty of times, and more recently than I’d like to admit.

The data continues to point towards the fact that most people would transform their physique with three hard workouts a week, more walking, better sleep, and a little consistency with nutrition.

So if you’re busy, here’s the simplest muscle-building, fat-burning template I’d recommend almost anyone start with.

3x Per Week Full Body Training (Under 60 Minutes)

1. Barbell or Goblet Squat: 3 sets x 6–8 reps
THought: Keep your chest tall and sit “between” your hips, not forward onto your toes.

2. Dumbbell Bench Press: 3 sets x 8–10 reps
Thought: Pull your shoulder blades back and lower the weights under control.

3. Romanian Deadlift: 3 sets x 8–10 reps
Thought: Push your hips backward like you’re closing a car door behind you.

4. Chest-Supported Row or Cable Row: 3 sets x 10 reps
Thought: Drive your elbows toward your pockets instead of shrugging upward.

5. Dumbbell Overhead Press: 2–3 sets x 8–10 reps
Thought: Keep your ribs down and press directly overhead.

6. Farmer Carry: 3 rounds x 30–45 seconds
Thought: Stand tall, walk slowly, and don’t let the weights pull you sideways.

That’s it.

The science here is actually pretty straightforward. Muscle growth comes primarily from mechanical tension (challenging the muscle with resistance), metabolic stress (the “burn” and fatigue from training), and progressive overload (gradually doing a little more over time). Three full-body sessions per week gives most people enough quality volume to stimulate growth while still allowing recovery.

You do not need to annihilate yourself every day to build muscle. You need consistency. And with only three days a week to commit to, most people will find it easier to give their 100%, rather than half-ass five days where they don’t want to be there.

Another reminder that the rest of the recipe matters just as much:

That combination works because muscle is metabolically expensive tissue. The more muscle you build, the more energy your body requires to maintain it. Pair that with strength training and a controlled diet, and your body becomes far better at partitioning calories toward performance and recovery instead of simply storing excess energy.

You don’t need a complicated system. You need a repeatable one that still works on an average Tuesday.

I want to throw out a challenge for anyone who has been saying they want to read more, but keeps struggling to make it stick.

I’m calling it the 30 Day Minute Reading Challenge.

The rules are simple:

…and so on until Day 30, where you read for 30 minutes.

That’s it.

What I love about this approach is that it works with your psychology instead of against it. Most people fail at building habits because they start with too much ambition and too much friction. They try to go from never reading to suddenly knocking out 40 pages a night, and their brain immediately associates the habit with effort.

One minute feels almost too easy to skip. That’s the point.

You’re building the identity first. You’re becoming someone who reads daily. Once the routine exists, increasing the duration becomes dramatically easier because the hard part was never the reading itself, it was consistently starting.

And the underlying key to it all is that momentum takes over.

Some nights you’ll sit down for your required 8 or 12 minutes and end up reading 30. You’re absolutely allowed to exceed the minimum anytime you want. The goal is simply to remove the excuse that you “don’t have enough time” to begin.

A year from now, you probably won’t care about most of the time you spent scrolling your phone before bed. But you will notice the compounded effect of reading consistently for the next 30 days.

So if you’ve been waiting for the perfect time to become a reader, this is your sign. Start tonight. One minute. That’s all you owe yourself.