The SKOR Method in your day
Your plate.Your workout.Your turnaround.
You answer a few questions. Bruno and the team build your meal plan and your workout reference with the SKOR Method, within 24 hours, on your phone. It's easy to swap meal items or adjust your workout whenever you need.
Quarterly subscription · educational content
213 mil
follow Bruno
120+
exercises with photos
12
weeks of training periodization
Educational content. Does not replace consultation with a nutritionist or physical education professional.
- Ready in up to 24 hours
- With the SKOR Method
- Easy to swap and adapt
Our story
Thinking about our whole history — bringing our experiences together — we turned our method into a project whose main focus is helping other people change their lives with balanced nutrition and specific training!
We've walked a long road, we felt every victory and every difficulty, every mistake and every hit… But you can have a more assertive path, suited to your routine and within your budget!
— Bruno & Jamile
About us
Bruno and Jamile.
Jamile Moreira, physical education professional, nutritionist and bikini athlete, has been training for over 20 years.
Bruno Skornicki, entrepreneur, postgraduate in bodybuilding and coaching, Men's Physique athlete, has practiced sports since he was two years old and has over 30 years of weight training alone! Together, they found the balance to maintain the lifestyle of those who want to keep a healthy body beyond real life.
Bruno started his bodybuilding journey at 44 and in just 4 years competed in over 20 events. In that time, he was crowned champion of Arnold South America and Olympia Brasil, among others.
From checkout to your area in up to 24 hours.
- 01
Subscribe
Secure payment, quarterly subscription processed by Greenn.
- 02
Fill out the form
About 2 minutes: weight, height, goal, workout routine, preferences and what you don't eat.
- 03
Receive within 24 hours
Your material is ready in your client area, with a PDF to take with you. Don't like an item? The assistant already suggests an equivalent from the library.
- 04
Redo it every 12 weeks
A quick check-in and your material is rebuilt from what changed.
24/7 assistant, from day one to check-in. Questions about a food, a swap, or how to execute an exercise — anytime, right inside your area.
A complete delivery, calculated from your data.
Meal plan with the SKOR Method
A suggested meal plan with portions, calories and macros, built with the SKOR Method.
prot 158g
carb 220g
gord 58g
Workout reference
Sessions designed for your context: gym, home or bodyweight, at the frequency you specified.
4×8
peito
3×10
ombro
3×12
tríceps
Illustrated library
Every exercise with a real form photo, how-to, tips and the most common mistakes.
SKOR Method Assistant
A place to ask questions about your material, 24 hours a day.
Posso trocar arroz por batata doce?Pode. 1 concha equivale a cerca de 200 g de batata doce.New material every 12 weeks
Quick check-in and material rebuilt from what changed.
Semana 7 de 12 · próximo check-in
12-week, semi-annual or annual plans. Cancel anytime.*
*Cancellation terms will be described in the Terms of Use on the final release.
Meal plan + workout
A whole day.
One page.
Food and training don't live apart in the method: your material shows the day as it happens. What to eat, when to train and what to do at the gym, hour by hour, with calories, sets and rest.
24/7 assistant to answer questions or swap a meal item.
- 07:30
Café da manhã
- Ovos mexidos com queijo branco150 g (3 ovos)
- Pão integral60 g (2 fatias)
- Mamão com aveia200 g
480
kcal · P32 C55 G12
- 10:30
Lanche
- Iogurte natural com whey200 g
- Frutas vermelhas100 g
220
kcal · P18 C22 G6
- 12:30
Almoço
- Frango grelhado150 g
- Arroz integral com feijão150 g de arroz + 80 g de feijão
- Salada crua com azeite100 g
640
kcal · P45 C70 G15
- 18:00
Treino A · Peito, ombro e tríceps
55 min · 22 séries · timed rest
4×8
Supino reto com halteres
3×10
Supino inclinado com barra
3×12
Crucifixo na polia
4×8
Desenvolvimento militar
3×12
Tríceps na polia
3×10
Tríceps francês
- 20:00
Jantar
- Salmão assado130 g
- Batata doce180 g
- Legumes salteados150 g
540
kcal · P40 C42 G18
Day total
1980
kcal
158
prot
220
carb
58
fat
Eating well and training aren't two routines. They're one.
That's how the material is built: meal plan and workout in the same place.
Illustrative example. Your material is built from the data you provide in the form and from what exists in the published library.
Every exercise with a real form photo.
Over 120 movements reviewed and approved by Bruno. Gym, home and bodyweight, with photos, tips and the most common mistakes in each one.
0
exercises
3
settings
gym · home · bodyweight
#01
Free squat
quadriceps
#02
Leg press 45°
quadriceps
#03
Deadlift
hamstrings
#04
Dumbbell stiff-leg deadlift
hamstrings
#05
Hip thrust
glutes
#06
Standing calf raise
calves
#07
Flat bench press
chest
#08
Incline dumbbell press
chest
#09
Cable crossover fly
chest
#10
Push-up
chest
#01
Free squat
quadriceps
#02
Leg press 45°
quadriceps
#03
Deadlift
hamstrings
#04
Dumbbell stiff-leg deadlift
hamstrings
#05
Hip thrust
glutes
#06
Standing calf raise
calves
#07
Flat bench press
chest
#08
Incline dumbbell press
chest
#09
Cable crossover fly
chest
#10
Push-up
chest
#11
Lat pulldown
back
#12
Pull-up
back
#13
Single-arm dumbbell row
back
#14
Dumbbell shoulder press
shoulders
#15
Lateral raise
shoulders
#16
Reverse dumbbell fly
rear delts
#17
Barbell curl
biceps
#18
Hammer curl
biceps
#19
Cable triceps pushdown
triceps
#20
Plank
core
#11
Lat pulldown
back
#12
Pull-up
back
#13
Single-arm dumbbell row
back
#14
Dumbbell shoulder press
shoulders
#15
Lateral raise
shoulders
#16
Reverse dumbbell fly
rear delts
#17
Barbell curl
biceps
#18
Hammer curl
biceps
#19
Cable triceps pushdown
triceps
#20
Plank
core
A question at 10pm doesn't have to wait.
It knows your meal plan and your workout: when you want to swap a food, it gives you the equivalent amount of the substitute right from your material. It explains choices, shows how to execute a movement, and points to alternatives that already exist in the library.
Assistant limits
It doesn't answer anything about health, disease, medication or exams, and doesn't change your material. Plan changes happen at check-in.
SKOR Assistant
in your method, in your material
- Can I swap rice for sweet potato at lunch?
- Yes. Your lunch has 1 scoop of brown rice (about 150 g cooked). As an equivalent carb, use about 200 g of cooked sweet potato.
- How do I properly execute the free squat?
Method creator
Bruno Skornicki
213 mil
The SKOR Method at scale.
Bruno Skornicki creates nutrition and training content for 213 thousand people. At SKOR SQUAD, he and the team apply the SKOR Method to the data you provide, in your context.
Follow on Instagram · @brunoskornicki
What we believe
Bodies don't change with luck.
They change with people by your side.
One plate at a time, one workout at a time, twelve weeks at a time. SKOR SQUAD exists to take the guesswork out of the road.
Everything in your browser. On phone or desktop.
Meal plan, workout and assistant on the same screen. No download, no install. You sign in with your email and your material is there.
- Access via secure email link
- PDF to take to the gym or the grocery store
- Runs in the phone browser, no install needed
Meal plan
Seu dia
- Breakfast480 kcal
- Snack220 kcal
- Lunch640 kcal
- Dinner540 kcal
Workout A
Seu dia
- Squat4x8
- Bench press4x8
- Row3x10
- Plank3x40s
Assistant
Seu dia
- Swap rice?→
- Execution?→
Screen preview — final captures land once the client area is live.
Start today
One subscription. Everything inside.
R$ 297/12 weeks
On the anual plan it's R$ 66,42 per month, saving R$ 391. You choose the plan on the next step.
- Meal plan and workout built with the SKOR Method
- Illustrated exercise library
- SKOR Method Assistant included
- New material every 12 weeks
Payment processed by Greenn.
Quick questions.
01. Does this replace a nutritionist appointment?
No. It's educational material, built by calculation from the data you provide and from a published library of foods and exercises. It doesn't prescribe and doesn't replace a nutritionist or a physical education professional.02. Who builds my material?
It's Bruno and the SKOR SQUAD team, following the SKOR Method and the data you provided in the form. That's what makes 24-hour delivery possible.03. I have a health condition — can I use it?
Look for a professional before starting any change in diet or training. SKOR SQUAD doesn't ask clinical questions and doesn't treat health conditions.04. How long does it take?
The form takes about 2 minutes to answer, and your material is ready in your area within 24 hours.05. Home workouts — does it work?
Yes. The library covers gym, home and bodyweight.06. Can I swap a food I don't like?
You tell us in the form what you don't eat and that's respected in the build. If later you want to swap an item on the fly, the assistant gives the equivalent amount of the substitute from the library, without changing the delivered material.07. What happens every 12 weeks?
Every 12 weeks you get a new check-in form: current weight, what worked, what didn't fit your routine and where you want to go now. From those answers and the previous material, your meal plan and workout are rebuilt for the current goal, with training periodization moving to the next phase.08. How do I cancel?
Whenever you want, no penalty and no minimum term: an email to support, or the Greenn panel via the link in your purchase email. Charges stop and you keep access until the end of the current paid quarter. In the first 7 days you're entitled to a full refund. Full conditions are in the Terms of use.
Educational notice
Educational content. SKOR SQUAD does not prescribe diets or exercise, does not replace consultation with a nutritionist or physical education professional, and does not treat any health condition. If you have any health condition, are pregnant or breastfeeding, seek a professional before starting.