WEEKS ONE THROUGH TWELVE

THIS TWELVE-WEEK WORKOUT PROGRAM IS DESIGNED TO HELP YOU BUILD STRENGTH, IMPROVE TECHNIQUE, AND DEVELOP A SUSTAINABLE FITNESS ROUTINE. WHETHER YOU’RE NEW TO WEIGHTLIFTING OR LOOKING TO REFINE YOUR APPROACH, THIS PROGRAM PROVIDES A STRUCTURED PROGRESSION TO HELP YOU GAIN CONFIDENCE AND SEE RESULTS.

THIS PROGRAM IS DIVIDED INTO THREE DISTINCT PHASES, EACH BUILDING UPON THE LAST:

• WEEKS ONE-FOUR: FOUNDATION AND FORM - FOCUS ON LEARNING PROPER TECHNIQUE, BUILDING MUSCULAR ENDURANCE, AND ESTABLISHING CONSISTENCY IN THE GYM. THIS PHASE SETS THE GROUNDWORK FOR LONG-TERM PROGRESS.

• WEEKS FIVE-EIGHT: STRENGTH AND PROGRESSION - INCREASE RESISTANCE, REFINE MOVEMENT PATTERNS, AND DEVELOP STRENGTH WITH PROGRESSIVE OVERLOAD. THIS PHASE INTRODUCES MORE CHALLENGING VARIATIONS AND STRUCTURED PROGRESSION.

• WEEKS NINE-TWELVE: PERFORMANCE AND GROWTH - PUSH YOUR LIMITS WITH HEAVIER LOADS, ADVANCED MOVEMENT PATTERNS, AND INTENSITY TECHNIQUES TO MAXIMIZE STRENGTH AND CONFIDENCE.

BY THE END OF THE TWELVE-WEEKS, YOU’LL HAVE BUILT A STRONG FOUNDATION, DEVELOPED A DEEPER UNDERSTANDING OF WEIGHTLIFTING PRINCIPLES, AND GAINED THE SKILLS TO CONTINUE PROGRESSING IN YOUR FITNESS JOURNEY.

WHAT’S INCLUDED:

• A TWELVE-WEEK WORKOUT ROUTINE

• A WORKBOOK TO TRACK YOUR PROGRESS