METABOLIC IQ · Free
Know your metabolism.Reset it.
Two minutes finds your metabolism type and your real calorie numbers. Your results unlock a free 30-day plan built for your type.
Free. 2 minutes. No card needed.
Want a coach with you from day one? See Elite →
METABOLIC IQ: Unlock your metabolism
Most people diet off a number that was never theirs. METABOLIC IQ gives you your real calorie range and your metabolism type, built from your body and how you actually live. Not a generic chart.
- 2Minutes
- 7Questions
- 4Metabolism types
Your results unlock your free 30-Day Metabolic Reset.
Free · 30 days · Built for your type
Your results unlock a free 30-day reset
Finish METABOLIC IQ and your plan is waiting on the results page. Every morning, one clear step lands in your inbox, with your own calorie and protein targets already filled in.
Reset
Five base habits, one a day: nutrition, training, stress, sleep, and daily movement. Each one stacks on the last.
Ramp
Your METABOLIC IQ numbers kick in. Daily targets, three strength sessions a week, a step goal, and a plan for bad days.
Amp
A deficit sized to your type, progressive overload, and a Day 30 re-take that shows you exactly what changed.
- A 7 AM email with each day's step
- Your calorie, protein and step targets
- Gym or home workouts
- 8 high-protein recipes
- A Day 30 before-and-after
Free and self-guided. No card. Want a coach with you? That's Elite.
A plan is a snapshot. Coaching is what happens next.
Most people don't fail because they had the wrong plan. They fail because the plan never changed. Progress stalls when nothing progresses, and life knocks you off a program that was never built to bend.
WØLFLOCK is built the other way around. Your training and nutrition start from your real schedule, your real equipment, and your real starting point. Then your coach reviews your check-ins and adjusts as life happens.
The app delivers the plan. The coaching is the product.
Real results from the right plan
Everything is built for you, then rebuilt as you move. Nothing is pulled off a shelf.
Nutrition coaching
Meal plans, prep guides, and adjustments for the week you actually have. Don't like to cook? We'll build that in too.
Workout programming
Custom splits, progression tracking, and swaps for whatever gym, garage, or hotel room you're in.
Tracking and accountability
Habit tracking, progress reviews, and direct access to your coach all week in the app.
Professional coaching
18 years of certified coaching, a kinesiology background, and methods grounded in real science.
How coaching works
When you're ready for a coach, from sign-up to your first adjustment, you're never guessing what to do next.
Tell us your week
A short intake covering your goals, schedule, training history, and equipment.
Get your plan
Your custom training and nutrition land in the coaching app, built by Coach Semaj.
Train and check in
Log workouts, send check-ins, and message your coach directly. Check-ins take minutes.
Adjust and progress
Your plan is reviewed and updated so progress keeps moving when life shifts.
The weekly check-in
Your plan gets rebuilt from real data. Every week.
Most programs hand you a plan and hope it works. Yours gets reviewed every week against what actually happened, then adjusted before Monday. Here's the loop.
You get a text
A link to your check-in lands on your phone. No app to open, no login.
- Takes 3 to 5 minutes
- Weight, workouts, sleep, energy, stress
- Wins, struggles, questions
Your numbers come back
Hit submit and a summary email shows your trends, not just this week's snapshot.
- Weight change since day one
- Workout completion over 4 weeks
- This week vs. last week
- You pick your 3 to 5 best training days ahead
Your coach breaks it down
A real coach reviews your check-in and tells you exactly where you stand.
- What's working and stays
- What's changing: training, nutrition, recovery
- The reasoning behind every call
Plug and play
Your updated plan is in the app, built around the days you picked. You don't plan. You execute.
- Trip or busy week? Swaps are pre-planned
- Gym, hotel, or no equipment
- 3 to 4 sessions a week, no matter what
Same plan next week whether you crushed it, got sick, or traveled.
Next week's plan is built from this week's data. Life happens, and the plan moves with it.
The whole ladder, out in the open
No hidden pricing and no "book a call to find out." Start at any step, and move up, down, or out whenever you want.
30-Day Metabolic Reset
Free
30 days, self-guided
- Starts with METABOLIC IQ
- Built for your metabolism type
- Daily steps by email
- Day 30 before-and-after
BETA6-SHRED
$50
6-week program
- Structured fat loss plan
- Delivered as-is, no ongoing adjustments
- Best if you want structure without coaching
Apex
$129
per month
- Pick one: training or nutrition
- Personalized to you
- Rebuilt every month from your check-in
Elite Coaching
$189
per month
- Training and nutrition together
- Weekly reviews and adjustments
- Direct coach access between check-ins
- 1:1 with Coach Semaj
No contracts. No cancellation runaround. Not sure where you belong? Start with METABOLIC IQ and the free 30-day reset. Your Day 30 results will tell you.
Meet Coach Semaj
I've coached for 18 years. I've worked inside the high-volume model where one coach is stretched across hundreds of people, and I saw what it cost the clients. WØLFLOCK is the opposite: fewer clients, more depth, and a coach who actually knows your week.
I'm a dad of five. I know what it looks like when the day gets away from you. That's why every plan I build has to survive a real schedule, not an ideal one.
You don't need more motivation. You need a system, and someone watching it with you.
- 18 years coaching
- Kinesiology background
- Competitive bodybuilder
- Online and in-person
Questions, answered
If yours isn't here, book a call and ask me directly.
How is online coaching different from a workout app?
Apps give everyone the same plan and hope you stay motivated. WØLFLOCK builds your training and nutrition around your schedule, equipment, and goals. Then a real coach reviews your check-ins, adjusts the plan as life changes, and answers when you message.
I'm busy. How much time does this actually take?
Most clients train 3–5 days a week in sessions sized to their real availability, including 30-minute options. Check-ins take minutes. Travel, home workouts, and schedule shifts are part of coaching, not an upcharge.
Do I need a gym membership or special equipment?
No. Programs are built around what you have: full gym, garage setup, hotel room, or bodyweight only. If your access changes, your plan changes with it.
What happens after I sign up?
You'll complete a short intake. Your plan is built from there and delivered through the coaching app, where you track workouts, log check-ins, and message Coach Semaj directly.
What is METABOLIC IQ?
A free 2-minute check. It estimates your BMR and your maintenance calories from your body and your habits, then places you in one of four metabolism types: The Survivor, The Grinder, The Shifter or The Engine. Each type gets a different starting strategy.
Is the 30-Day Metabolic Reset really free?
Yes. It's self-guided: a daily email and a plan page with your targets, workouts and recipes. No card, nothing to cancel. On Day 30 you'll see a graduate rate for Elite coaching if you want a coach to take it from there.
What if coaching doesn't work for me?
Start with the free 30-Day Metabolic Reset and see the system before you pay anything. Apex and Elite are month to month with no contracts, so you can stop whenever you want.
What's the difference between Apex and Elite?
Apex covers one lane, training or nutrition, rebuilt monthly from your check-in. Elite covers both with weekly reviews, weekly adjustments, and direct coach access between check-ins. If one side is already dialed in, Apex fills the gap. If you want the whole system handled, that's Elite.
Do you coach in person?
WØLFLOCK works with both online and in-person clients. Book an Alpha Path Call and we'll talk through what fits your situation.
Real clients. Real check-ins.
The system works when you work it.
No crash diets, no 2-hour workouts. Just a plan that adjusted every week for months.
Individual results vary and depend on consistency with training, nutrition, and weekly check-ins. Shared with client permission.
WØLFLOCK Partners
The brands we actually use
Supplements, prepared meals, and training gear we trust, with client discount codes in one place.
BuckedUp · Nutre · Power Systems
Motivation runs out. Systems don't.
Start with your numbers and a free 30-day reset, or go straight to Elite Coaching.