It's Giving Sepsis — preorder the first run See the drop
[ Hero photo — training/gym context, not locker room.
Founder mid-set or post-set, focused, low light.
Differentiates this page from the homepage's locker-room hero. ]
Built by an ICU nurse · For nurses

THE RECOMP PROTOCOL
FOR PEOPLE WHO
WORK 12s

Build muscle. Lose fat. Around the shift — not against it. RX-RC adjusts your training, food, and recovery to how wrecked you actually are that day.

  • A daily Recovery Score that tells you how hard to train today
  • Two 4-day tracks — Upper/Lower or PPL + Shoulders/Arms
  • Live dashboard + 7 reference guides — not a PDF
Get RX-RC — $49
✓ Full app experience — add to home screen ✓ 14-day money-back guarantee ✓ Instant, lifetime access
★★★★★ “Finally a program that accounts for a 12-hour shift.” — Jaime, ICU RN
30 seconds · see the real dashboard
New · Now A Full App Experience

It Lives On Your Home Screen.

RX-RC isn't a PDF you download and forget. It installs like an app — tap "Add to Home Screen" and it opens full-screen to your daily session, reads your recovery score, adjusts the work, and tracks every set and every pound. No app store, no download. Just your program, on your phone, every shift.

RX-RC dashboard installed as an app, showing today's session and recovery score
01
Opens to Today. Your session, ready — adjusted to how wrecked the shift left you.
02
Tracks everything. Sessions logged, streaks, weight change — progress you can see.
03
Works offline. Loads in the hospital basement. No signal needed.
04
Home-screen icon. One tap, full-screen. Feels like an app because it is one.
Gene Dinh, founder of Scrubs & Steel
"

You spend your career helping others live healthier lives. Don't forget to invest in your own.

Gene Dinh, BSN, RN — ICU Nurse, Founder of Scrubs & Steel, Creator of RX-RC

From People Running It

What clinicians say.

★★★★★ Verified RX-RC members
★★★★★

As nurses, we feel pressure to work out before and after every shift. Four days is plenty — and the decision tree tells you exactly what to do, because decision fatigue gets real on your days off.

— Jaime, ICU RN
★★★★★

The RX-RC program is an investment that is well worth it. I can only work out 3 times a week and this program allows me to target every body group. My favorite part is tailoring the workout to how your body is feeling that day. The workouts are engaging and will definitely leave you sore. I can't recommend this program enough!

— Harbir D., ICU RN
FOUNDER & CREATOR OF RX-RC

I personally use my own program to balance work and life. It gives me an easy plan for the day so I don't have to think ahead when work gets rough — and that's exactly why I spent so much time building this, with my background in powerlifting and training. Let it work for you. Fitness and healthcare shouldn't be a chore — it's part of taking care of the most important thing: you.

— Gene Dinh, BSN, ICU RN
The Core Tool

Clinical Recovery Score.

Eight categories. Forty points. One number that tells you whether today is a day to push, or a day to protect. Try it — rate yourself honestly across a sample day.

Rate 0 (poor) to 5 (optimal) 0 / 8 rated
Total Score 0 / 40
Rate each category to see your protocol
0–15
High Acuity
Effort 3–4 / 10
Body needs recovery. Reduce volume, focus on rest and rebuilding.
16–23
Recovery Compromised
Effort 5–6 / 10
Not fully recovered. Dial things back. Train, but don't push hard.
24–31
Standard
Effort 7–8 / 10
Ready to train. Follow the workout as written, work with purpose.
32–40
Enhanced
Effort 8–9 / 10
Feeling great. Add a little extra — one set, a few extra reps.
Rate yourself above to see this in action

This is the exact logic RX-RC walks you through, every single day you train — laid out for you, based on your real recovery.

Get RX-RC — $49
Start Here Every Day

The Decision Tree.

The goal isn't perfection. It's choosing the right workout for today — in four steps, every time.

1

Are you working today?

Working: your job is the priority, protect your recovery. Off: today is a training opportunity — calculate your Clinical Recovery Score.

2

Calculate your Clinical Recovery Score

Run the 8-category check above. Your score (0–40) tells you which of the four protocols applies today.

3

Choose today's workout

Upper A → Lower A → Upper B → Lower B, or Push → Legs → Pull → Shoulders. Repeat the cycle and adjust to your score.

4

Push exactly as hard as your score allows

Your tier sets the effort level. No guessing, no overriding it because you "feel like" training harder than your body can recover from.

The RX-RC Rule

Recovery guides the workout. The workout does not override recovery.

RX-RC Clinician Performance Series

Two 4-Day Tracks.

Pick the split that suits you and switch any time — the dashboard, recovery score and tracker follow whichever you're running. Built for clinicians balancing performance, recovery, and shift work. Repeat the cycle — rest whenever your shift schedule demands it.

DAY 1

Upper A

Chest Focus
DAY 2

Lower A

Strength Focus
DAY 3

Upper B

Back Focus
DAY 4

Lower B

Hypertrophy Focus
Track B

PPL + Shoulders/Arms.

Legs sits between the two upper sessions so your triceps and delts get a full session of recovery before Pull.

DAY 1

Push

Chest & Triceps
DAY 2

Legs

Quads, Hams & Glutes
DAY 3

Pull

Back & Biceps
DAY 4

Shoulders & Arms

Delts, Triceps & Biceps
One-Time Payment · Lifetime Access

Everything In RX-RC.

01

Quick Start Guide

The beginner's section — focus, adapt, recover, progress, consistency, explained in plain terms before you touch a weight.

02

Clinical Recovery Score Tool

The 8-category, 40-point daily check-in that decides your training intensity for you, every single day.

03

The Decision Tree

A simple daily flow — are you working, what's your score, what to train, how hard to push.

04

Both Training Tracks

Upper/Lower and PPL + Shoulders/Arms — eight sessions in total, with CRS-adjusted set and rep ranges for every recovery tier. Switch tracks whenever you want a change.

05

Weekly Clinician Check-In

A real tracking sheet — shifts worked, sleep, training review, and next week's protocol, so progress isn't a guess.

06

12-Week Progression

RIR and load guidance that scales with you, so the program doesn't go stale at week three.

Included · Member Dashboard

See Inside The Dashboard.

Every buyer gets the live member dashboard — check in daily, log every set, and watch recomposition happen on one page. Here's what it looks like in use.

Clinical Recovery Score
Daily Check-In · Rate 0–5
Sleep quality
Shifts this week
Soreness / fatigue
Stress load
Appetite
27/ 40 Standard Tier

Train as prescribed — full working sets, hold RIR at 2.

12-Week Tracker
Week 4 · Lower A — Strength Focus
Barbell Back Squat4 × 5 · RIR 2
Set 1185 lb5 reps
Set 2185 lb5 reps
Set 3195 lb5 reps
▲ +10 lb vs last week — progressing
Romanian Deadlift3 × 8 · RIR 2
Set 1155 lb8 reps
Set 2155 lb8 reps
Progress Graphs
Body Weight · 12 Weeks
196 lbWeek 1
183 lbWeek 12
−13 lbRecomp, strength up
Macro & Recovery Calculator
Daily Targets · Recomp
2,340 kcal / day
190gProtein
210gCarbs
70gFat

Auto-adjusts to your shift pattern and recovery score — higher carbs on training days, leaner on rest.

Every purchase unlocks the full dashboard — yours for life, updates included.

Get RX-RC — $49
A Real Page From The Protocol

Lower A — Strength Focus.

Tap a tier below to see exactly how your Clinical Recovery Score changes the prescription — same exercises, different volume.

RX-RC_Lower-A.pdf Page 6 of 33
Exercise Standard Rx Your Tier
Recovery Tier
0–15 High Acuity 16–23 Compromised 24–31 Standard 32–40 Enhanced
✓

14-Day Money-Back Guarantee.

Run the protocol for two weeks. If it's not helping you train around your shifts, email the founder — an ICU nurse who built this around the same chaos you're dealing with — for a full refund. Real support if you want to make it work, a real refund if it's not for you.

Before You Buy

Questions, Answered.

Gain Muscle Lose Fat Recomp Built For Shift Work
Isn't this just a free fitness plan with a price tag?+

No. Generic plans assume you sleep on a normal schedule and train when you feel fine. RX-RC is built around your Clinical Recovery Score — it tells you when to push, when to back off, and when not to train at all, based on your actual shift load. That decision-making is the product, not the exercise list.

What if my shift schedule doesn't match the program?+

RX-RC isn't built around a fixed weekly calendar — it's built around your Acuity Level and Recovery Status on any given day, whether you work 3 twelves a week, rotate nights, or never have the same schedule twice. You run the protocol against your real week, not the other way around.

Is this built for men, women, or both?+

Both. RX-RC isn't gender-specific — it's built around your Clinical Recovery Score and your shift load, not your sex. The training structure (sets, reps, progression) and recovery logic adjust to where your body actually is, whatever that looks like for you. Male and female clinicians both use the same protocol.

Do I need a gym, or can I do this at home?+

The standard program is written for a gym with barbells, dumbbells, and basic machines, since progressive overload is easiest to track that way. Every exercise has clear movement-pattern logic (squat, hinge, push, pull) so you can substitute equipment you have access to.

Can I get a refund if it's not for me?+

Yes. RX-RC is backed by a 14-day money-back guarantee. Log in, run the protocol, and if it's not helping you train around your shifts within 14 days, email the founder directly for a full refund — access is simply removed. You're not stuck with it if it's not for you.

Coming Soon · RX-RC+

The Weekly Prescription.

A fresh Workout of the Week and a shift-worker training tip, delivered every week — new stimulus, no guessing, always something to run when you want a change from the core block. In the works. Get on the list and you'll be first in when it opens.

✓ You're on the list — you'll hear first when RX-RC+ opens.

Train With Purpose.
Recover With Intent.

Stronger body. Stronger clinician. One protocol that adapts to the only schedule that matters — yours.

$79$49One-time · Lifetime access · Full app experience
Get RX-RC Now
RX-RC · Clinician Recomp Protocol $79$49
Get RX-RC
Not ready for the full protocol?

Start with the Weekly Rx

One workout a week, free, written between shifts by a working ICU nurse. Two sessions to choose from, one shared finisher everyone runs, and an honest reduced dose for the weeks you're coming off nights.

No cost, no catch. Read this week's before you decide on anything else.

Read this week's Rx Get it every Monday