Build 12-Week Strength & Size
BUILD is a 12-week strength and size training program designed to drive measurable performance, quality muscle growth, and long-term progress.
The program emphasizes progressive overload, intelligent volume, and recovery so you can train hard without burning out. Each phase builds on the last to develop strength that carries forward beyond the program.
BUILD is divided into three progressive phases:
Phase 1 | Weeks 1–4
Foundation Strength & Volume
Establish technical consistency, build baseline strength, and accumulate high-quality training volume.
Phase 2 | Weeks 5–8
Strength Emphasis
Lower rep ranges, heavier loading, and focused progression to push strength forward while maintaining muscle.
Phase 3 | Weeks 9–12
Volume, Control & Performance
Higher reps, increased unilateral work, and performance-focused execution to reinforce movement quality, balance, and output.