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PoloTech Strength

A 21-day plan to help you get the most out of the PoloTech Strength workout—including what and when to eat

The groundbreaking PoloTech Shirt tracks key biometric data—heart rate, breathing depth and balance, calories burned, and more—and streams it directly to your iPhone. It’s a major advance in wearable technology, made even more powerful by the PoloTech App, which features three exclusive workouts that adapt, in real time, to data captured by the PoloTech Shirt. It’s like having a personal trainer in the palm of your hand, and it’s only available with the PoloTech Shirt.

To help you get the most out of the App’s three workouts—which focus on strength, cardio and agility—we’ve put together three 21-day plans, pulling from each of those workouts and offering tips on what to eat and when. (For more, check out “PoloTech Cardio” and “PoloTech Agility.”)

The PoloTech Strength workout pushes your muscles to their limit, inspiring rapid growth in both size and strength. You’ll be lifting slow (for 30-second periods), lifting heavy (when directed) and taking 45-second rest periods after each set. This will allow for ample recovery time so each set generates maximum power and growth. Alternate the PoloTech Strength workout with the cardio and agility workouts—in the 21-day plan prescribed below—and you’ll see impressive gains in just three weeks.

What you'll need:
For the strength workout, all you need are dumbbells and a bench. For cardio and agility, you’ll need a space to jump around, and some dumbbells.

Why it works:
For strength, each exercise is hyperfocused on one muscle group—arms, for example, then legs, chest or back—using complex movements to ensure every single muscle fiber is activated. Our lifts will primarily consist of big, multijoint, compound movements to activate more of the body, boost testosterone and accelerate growth. (The cardio and agility workouts focus more on fast feet and a pumping heart.) As always, for each workout, take a break if you feel dizzy or faint. But if not, keep going.

Push score:
In addition to breathing depth, heart rate and other key biometric data, the PoloTech Shirt tracks overall effort, or “push” score. Watch the screen throughout the circuit to track how hard you’re pushing.

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    • Week One

    • Sunday

      PoloTech Strength workout
    • Monday

      PoloTech Cardio workout
    • Tuesday

      PoloTech Strength workout
    • Wednesday

      PoloTech Agility workout
    • Thursday

      PoloTech Strength workout
    • Friday

      30 minute strength cardio outdoors, monitored using the PoloTech App
    • Saturday

      Rest
    • Week Two

    • Sunday

      PoloTech Strength workout
    • Monday

      PoloTech Agility workout
    • Tuesday

      PoloTech Strength workout
    • Wednesday

      30 minute strength cardio outdoors, monitored using the PoloTech App
    • Thursday

      PoloTech Strength workout
    • Friday

      PoloTech Cardio workout
    • Saturday

      Rest
    • Week Three

    • Sunday

      PoloTech Strength workout
    • Monday

      PoloTech Cardio workout
    • Tuesday

      PoloTech Strength workout
    • Wednesday

      PoloTech Agility workout
    • Thursday

      PoloTech Strength workout
    • Friday

      30 minute strength cardio outdoors, monitored using the PoloTech App
    • Saturday

      Rest

THE MEAL PLAN

Use this list as your go-to menu to gain muscle without fat. It’s all about a healthy balance—protein is the main ingredient of muscle tissue, carbs power your workouts and prevent muscle breakdown, and fat supports hormones like testosterone that help muscles grow.

The following are the healthiest sources of each nutrient.

Proteins: Lean meat (any kind), including chicken, beef and turkey; fish and seafood; eggs; protein powder.
Carbs: Potatoes; sweet potatoes; rice; fruit. (We’ve excluded most grains. Grains such as oats and wheat contain compounds that make them difficult to digest for many people and can cause stomach upset and bloating. However, if you feel you do fine on these foods, you’re welcome to consume them in small doses, but make starches such as potatoes and rice your main carb sources. Green vegetables, on the other hand, should be consumed liberally because of their very low caloric value.)
Fats: Most of your fat intake should come as a by-product of your protein foods. For instance, egg yolks contain protein and fat, as do even the leanest cuts of beef. However, if you need extra fat to hit your allotment for the day, you can pick from this list of foods: avocado; nuts (all kinds); seeds (all kinds); oils (including olive and coconut).

Sample day of eating

  • Meal 1

    7:30 a.m.
  • 8 oz black coffee:

    2 calories, 0 g protein, 0 g carbs, 0 g fat
  • 3 scrambled eggs:

    253 calories, 20 g protein, 3 g carbs, 16 g fat
  • 1 apple:

    95 calories, 0 g protein, 25 g carbs, 0 g fat
  • Meal 2

    10:30 a.m.
  • meal replacement shake:

    200 calories, 50 g protein, 25 g carbs, 5 g fat
  • Meal 3

    1:30 p.m.
  • 3 oz grilled salmon:

    156 calories, 17 g protein, 0 g carbs, 9 g fat
  • large raw salad:

    33 calories, 3 g protein, 7 g carbs, 0 g fat
  • 2 tablespoons olive oil and vinegar:

    80 calories, 0 g protein, 0 g carbs, 9 g fat
  • 2 cups sweet potato (cooked):

    360 calories, 8 g protein, 82 g carbs, 0 g fat
  • Meal 4 (post-workout)

    4 p.m.
  • (Blend together with ice)

  • 1 scoop whey protein:

    100 calories, 25 g protein, 3 g carbs, 1 g fat
  • 1 large banana:

    121 calories, 1 g protein, 31 g carbs, 0 g fat
  • Meal 5

    6 p.m.
  • 6 oz grilled chicken breast:

    276 calories, 52 g protein, 0 g carbs, 6 g fat
  • 3 cups white rice or potato (cooked):

    616 calories, 13 g protein, 134 g carbs, 1 g fat
  • 1 cup steamed broccoli:

    54 calories, 4 g protein, 12 g carbs, 0 g fat
  • Meal 6

    8 p.m.
  • 2 tablespoons almond butter:

    204 calories, 6.8 g protein, 5.6 g carbs, 18 g fat
  • 1 scoop chocolate whey protein powder:

    100 calories, 25 g protein, 2 g carbs, 2 g fat
  • 1 cup white rice (cooked) and water (to make as pudding):

    204 calories, 4.2 g protein, 44 g carbs, 0 g fat
  • Totals

    2854 calories, 229 g protein, 373.6 g carbs, 67 g fat
  • ALL PHOTOGRAPHS COURTESY OF RALPH LAUREN CORPORATION