12 months workout program
Follow this program month by month, then repeat each year for continuous progress
Current unlocked month
Phase 1 - Muscle Building
- We focus on technique and stability.
- We lift light weights with control.
- Goal - avoid pain and injuries.
- We start lifting heavier weights with control.
- We focus on strength and muscle mass.
- Workouts become more intense.
- Time to train at full intensity.
- We train hard to build mass.
- We focus on 10-12 repetitions.
- Intense drop sets with maximum effort.
- We reduce the weight and till failure.
- Focus on maximum pump.
- We reduce the repetition range.
- We increase weight dramatically.
- Only compound exercises.
- We focus on muscle growth.
- We train to full muscle fatigue.
- Workouts with maximum effort.
- We push hard with full effort.
- We include supersets to increase intensity.
- Workouts to your limit every session.
Phase 2 - Fat Burning
- We determine your deficit level.
- We start counting calories.
- Goal - start fat loss with control.
- We continue tracking calories and progress.
- We reduce calories slightly lower.
- Nutrition becomes cleaner and leaner every day.
Phase 3 - Staying Lean
- We maintain a lean look with control.
- Training stays sharp and consistent.
- Goal - keep muscle while staying lean.
- We keep body fat under control.
- We train hard without losing shape.
- Focus - maintain a lean physique.
- We keep conditioning high and body fat low.
- We protect muscle while staying defined.
- Goal - finish summer lean and strong.
