Three complete transformation programs — each with periodized phases, weekly schedules, exercise selection, and nutrition guidelines.
Engineered for hypertrophy. A 12-week progressive overload hypertrophy program built around the foundational barbell lifts. Volume and intensity are periodized across three phases to drive continuous adaptation and maximize muscle growth.
| Goal | Calorie Surplus |
|---|---|
| Calories | +250–350 kcal above TDEE |
| Protein | 0.8–1g per lb bodyweight |
| Timing | Pre-workout meal 90 min before. Post-workout protein within 2 hours. |
Master technique and establish baseline strength. Moderate weight, higher reps, full range of motion.
3–4 sets · 10–12 reps · RIR 3–4
Increase volume and load. This is the primary hypertrophy block where the most muscle is added.
4–5 sets · 6–10 reps · RIR 1–2
Heavy loads, lower reps, peak neural drive. Solidify strength gains and achieve peak condition.
3–5 sets · 4–6 reps · RIR 0–1
Strip fat. Keep every ounce of muscle. An 8-week fat loss program that pairs heavy compound lifting with strategic high-intensity interval training. The strength work preserves (and even builds) muscle while the HIIT creates a massive caloric deficit.
| Goal | Calorie Deficit |
|---|---|
| Calories | 400–500 kcal below TDEE |
| Protein | 1–1.2g per lb bodyweight (higher to preserve muscle) |
| Timing | Largest meal around training. Minimize carbs on non-training days. |
Establish the HIIT protocols, dial in nutrition, and prime your metabolism for the fat loss phases ahead.
3 sets · 10–12 reps · Moderate
Peak volume and HIIT intensity. Full caloric deficit. This is where the most transformation happens.
4 sets · 8–12 reps · High
Increase lift intensity to signal muscle retention while maintaining the caloric deficit to the end.
4–5 sets · 5–8 reps · Very High
Build your base. Build it right. An 8-week full-body program for beginners to master fundamental movement patterns, build a strength base, and develop the habits that drive long-term progress. Simple, effective, and backed by evidence.
| Goal | Slight Surplus or Maintenance |
|---|---|
| Calories | Maintenance to +200 kcal |
| Protein | 0.7–0.8g per lb bodyweight |
| Timing | Consistent meal timing more important than exact macros at this stage. |
Focus 80% on technique. Use lighter weights. Develop the mind-muscle connection for each movement.
3 sets · 8–10 reps · RIR 4–5
Add weight each session (linear progression). Technique is solid — now drive adaptation with increased load.
3 sets · 5 reps · RIR 2–3
Test your new strength levels. Attempt personal records on the main lifts and celebrate your progress.
3–5 sets · 3–5 reps · RIR 0–1
| Program | Goal | Duration | Days/Wk | Level | Expected Result |
|---|---|---|---|---|---|
| Power Surge | Muscle Building | 12 wk | 5 | Intermediate | 8–14 lbs lean muscle |
| Blade Protocol | Get Lean | 8 wk | 4 | Intermediate | 12–18 lbs fat loss |
| Foundation | Beginner Strength | 8 wk | 3 | Beginner | 20–40% strength gain |
Not sure which program to choose? Calculate your calories first.