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Foundation
Program
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Your coach is writing...
12-Week Transformation Program

BUILD
ELITE.

Strength. Hypertrophy. Conditioning. Progressively harder every two weeks — no excuses, no shortcuts.

80 KGCurrent Weight
190Height (cm)
5 DAYSPer Week
12 WKSProgram Length
Start Training
Program Structure

3 Phases.
Progressive Intensity.

Phase 1 — Foundation
Weeks 1–4

Build the base. Learn the movements. Establish the habit. Volume is moderate, technique is everything.

Controlled reps — 3 sec eccentric
Zone 2 cardio only (rowing, 20 min)
Calorie surplus: 2600–2700 kcal
Focus: triceps isolation + pull volume
01
Phase 2 — Hypertrophy
Weeks 5–8

Add weight every session. Intensity goes up. Introduce HIIT finishers. Your body will start changing here.

Add 2.5 kg per exercise every week
Switch to HIIT on Day 3: 8×30s sprints
Add extra bicep curl set to Day 1
Track every lift — beat last week
02
Phase 3 — Shred & Strength
Weeks 9–12

Maximum intensity. Circuits get harder. Belly fat drops. Arms look completely different. This is the payoff phase.

Add drop sets to every finisher
Calories drop to 2600 — lean cut
Day 5 circuit adds 2 extra rounds
Photo check every week
03
Weekly Training

5-Day Split.

★ Weekly Check-in
Analysing your week...
Body Goals

3 Problems.
3 Fixes.

💪
TRICEP HANG

Floppy arms come from underdeveloped long-head triceps. It's a specific fix — not just "do more push-ups."

01Overhead cable tricep extension — stretches the long head fully on every rep
02Tricep pushdown — full lockout, go heavy, 3×10–12
03Bench dips — lean forward, 3×MAX reps, drive all the way up
04Phase 3 finisher drop set to failure — the signal for growth
🔥
BELLY FAT

Belly fat is 80% nutrition. You can't out-train a calorie surplus. The program keeps you in a lean bulk.

01Lean bulk: 2600–2800 kcal with 160–180g protein daily
02Carbs mainly around workouts — keep energy available when needed
032–3×/week rowing cardio — burns fat without killing muscle
04Phase 3: reduce to 2600 kcal to enter a real fat-loss phase
🦾
BICEP VOLUME

Phase 2 adds a curl set to Day 1 as a finisher — double the frequency, double the growth.

01Day 4: cable curls + hammer curls — 6 sets total per session
02Phase 2+: Add cable curl 3×12 to end of Day 1
03Full stretch at bottom — cable curls superior to dumbbells here
04Progressive overload every week — record weights every session
Fuel

Eat to Build.

Calories2600–2800 kcal
Protein160–180 g
Carbs300–375 g
Fats70–90 g
Food Rules
✓ Protein in every meal
✓ Carbs concentrated around training windows
✓ Whole foods 80% of the time
✓ Minimum 2.5L water daily
✗ No random snacking
✗ Avoid high fat + high carb combo
✗ Limit sugar and alcohol
Daily Meal Structure
1
Morning
Protein + Carbs. Eggs, oats, Greek yogurt.
2
Pre-Workout
Protein + Carbs. Rice + chicken, pasta + tuna.
3
Post-Workout ★ BIGGEST
Protein + Carbs. Maximum carb window. Most important meal.
4
Evening (Lighter)
Protein + Healthy Fats. Salmon, eggs, cottage cheese.
Phase 3 Adjustment
Drop to 2600 kcal. Reduce carbs in Meal 2 by 30%. Keep protein identical.
Track It

Benchmark Progress.

End of Week 4
Base
Movement mastered
End of Week 8
+5–8 kg
↑ on every lift
End of Week 12
Visible
↑ arm definition
Belly Check
Flatter
↓ waist circumference
📸
Progress photos every 2–4 weeks. Same lighting, same pose, same time of day. The mirror lies.
📓
Log every set, weight, and rep. If you're not tracking, you're guessing. Beat your numbers every session.
⚡
Progressive overload weekly. Add reps first — when you hit the top range, add 2.5 kg.
😴
7–9 hours of sleep. Training breaks muscle down. Sleep builds it back bigger.
🎯
Warm up 5–10 min before every session. Form over ego. Rest 60–90s compounds, 30–60s isolation.
🏆
Consistency beats perfection. One bad workout won't break you. Missing 3 weeks in a row will.