Build 12-Week Strength & Size

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.

• Intermediate to advanced lifters
• Lifters focused on strength and hypertrophy
• Those who want structure without unnecessary complexity
• Anyone looking for sustainable progress rather than quick fixes

• 12-week structured training program
• Detailed weekly training splits
• Progression and load selection guidelines
• Rest period and effort guidelines
• Custom macro assignment option
• Evidence-based supplement guide
• Exercise demonstration videos linked directly in the program

All exercises in the program include linked demonstration videos.

 

Simply click the exercise name within the program to view the video. This allows you to review setup, execution, and key cues without leaving the workout.

Progression is performance-based, not forced.

When all prescribed reps are completed with strong form, load increases are made gradually. If performance stalls, adjustments are made through execution, recovery, or load management rather than adding unnecessary volume.

Custom macros are available for this program.

Macros are created by me based on your training demands, bodyweight trends, recovery, and goals. They are not generated from an automated calculator and are adjusted over time as your body adapts.

This program is delivered as a downloadable PDF.

You will receive instant access after purchase and can view the program on desktop, tablet, or mobile.