Preview
Viewing Phase 1 of 3

12-Week Strength Builder

A progressive program designed to build strength and muscle with compound lifts and strategic accessory work.

📅12 weeks
💪4 days/week
📈3 phases
🎯All Levels
Preview includes
  • Phase 1 workouts (4 weeks)
  • Nutrition overview
  • Exercise descriptions
Free signup unlocks
  • All 3 phases (12 weeks)
  • PDF download
  • Progress tracking dashboard
  • Exercise swap suggestions
Phase1

Foundation

Weeks 1-4 • Build base strength with moderate volume

Day1

Upper Push

Chest, Shoulders, Triceps

6 exercises
Day2

Lower

Quads, Hamstrings, Glutes

5 exercises
Day3

Upper Pull

Back, Biceps, Rear Delts

6 exercises
Day4

Full Body

Compound Movements

5 exercises

Daily Nutrition Targets

2400kcalCalories
180gProtein
240gCarbs
80gFats
Phase2

Progression

Weeks 5-8

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Get the full 12-week program plus tracking dashboard — completely free.

All phasesPDFDashboardExercise swaps

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Phase3

Peak

Weeks 9-12

Unlock Phase 3: Peak

Get the full 12-week program plus tracking dashboard — completely free.

All phasesPDFDashboardExercise swaps

100% free • No credit card • Instant access