12-Week Program

12 weeks · 4 days a week

COMMIT TO THE PROCESS.

A complete progressive training cycle with enough time to build technique, accumulate productive work and push toward meaningful strength and physique progress.

Best for: people ready to give their training a full season of consistent effort.

Pre-written programs are general fitness products, not individualized coaching. They are best suited to people who can take part in general exercise without needing individualized medical, injury or post-surgical accommodations. If you’re unsure whether a program fits your situation, start with the free assessment.

Three progressive blocks, 12 weeks total
Session-by-session layout with prescribed loads and RPE
Deloads and testing weeks built in
Video demo linked for every movement
Nutrition guidelines, progress log and lift tracker

Get the program

The four stages

The full explanation is on the how it works page.

Assess

Know exactly where you're starting.

Build

Create a foundation you can train on.

Progress

Increase the challenge intelligently.

Perform

Turn the work into the outcome that matters.