12 Week Complete Muscle Building Program

12-Week Complete Muscle Building Program

If you’re struggling to build muscle, stay consistent, or simply lack structure in your training, this program will provide the clear framework you need.

This 12-week training and nutrition system combines effective programming, practical nutrition principles, and recovery strategies to help you add size, strength, and consistency without overcomplicating the process.

Program Overview

The program is divided into four 3-week training blocks, each designed to target a specific adaptation:

• Metabolic Phase: Higher volume, shorter rest periods to improve work capacity and muscle endurance.
• Neurological (Strength) Phase: Focused on progressive overload and improving neural efficiency.
• Hypertrophy Phase: Prioritizes mechanical tension and muscle growth through optimized volume and intensity.

Training frequency alternates between 4 sessions per week during strength phases and 5 sessions per week during hypertrophy and metabolic phases.

Nutrition Section

The nutrition portion of the eBook includes:

• Core nutrition principles for building muscle
• How to make macro adjustments throughout the program
• Macronutrient breakdowns and sample distributions
• Meal frequency and timing guidelines
• Recommended food sources for optimal recovery and growth

Recovery Section

You’ll also learn my 4 Pillars of Recovery what they are, why they matter, and practical methods for applying each to support muscle growth and performance.

Who It’s For

This program is suitable for all training levels.
As long as you follow the structure, train hard, and stay consistent with nutrition and recovery, you’ll see measurable improvements in strength, physique, and overall performance.

A few exercises require specialty equipment, but suitable alternatives are provided for every movement.

You’ll need access to a gym to complete the program.