12 weeks to build your base. Master form. Develop work capacity. Set yourself up for years of gains.
Each phase builds on the last. Progressive overload guaranteed.
Learn movement patterns. Build neural pathways. Develop mind-muscle connection. Light weights, high reps.
Increase weights. Build foundational strength. Progressive overload begins. Moderate reps, compound focus.
Peak intensity. Maximum muscle growth. Advanced techniques introduced. Time under tension focus.
Full body workouts, 3 days per week. Rest 1-2 days between sessions.
Primary: Quads, Glutes | Compound movement. Build leg foundation.
Primary: Chest, Triceps, Shoulders | Upper body compound.
Primary: Hamstrings, Glutes, Lower Back | Posterior chain builder.
Primary: Lats, Upper Back | Build back width.
Primary: Shoulders, Triceps | Build pressing strength.
Primary: Core | Build core stability and strength.
Active recovery: light walking, stretching, foam rolling. Stay hydrated. Sleep 7-9 hours.
Primary: Quads, Glutes | Machine variation for leg development.
Primary: Chest, Triceps | Greater range of motion than barbell.
Primary: Hamstrings | Isolation for hamstring development.
Primary: Mid Back, Lats | Build back thickness.
Primary: Side Delts | Build shoulder width.
Primary: Abs, Obliques | Core rotation work.
Track key metrics to ensure progressive overload.
💡 Tip: Take progress photos every 4 weeks. The scale doesn't tell the whole story.
Follow these principles for maximum results.
Form > Weight. Always. Use weights you can control with perfect technique. Record yourself. Get feedback.
Add weight or reps every week. Even 2.5lbs progress is progress. Small consistent gains compound over time.
Muscle grows during rest, not during workouts. Sleep 7-9 hours. Rest days are not optional.
Protein: 1.6-2.2g per kg bodyweight. Calorie surplus of 200-300. Track your intake for first month.
Write down every set, rep, and weight. If you don't track it, you can't improve it. Use a notebook or app.
2-3 seconds down, 1 second up. Time under tension builds muscle. No bouncing or momentum.
The hardest part is showing up. Everything else is just reps. Let's get to work.
View All Programs