Description
Twelve weeks of structured strength training that fits in a living room. One pair of adjustable dumbbells, one resistance band, one chair — and three to four focused sessions a week.
What is inside
- Four phases — Learn the Patterns, Build the Load, Density and Work Capacity, Consolidate and Test
- Every session as a proper table: exercise, sets, reps, tempo, rest and coaching notes
- A 25-move exercise library with precise form cues and the two mistakes people actually make
- A bodyweight alternative for every session, so no equipment is a reason to skip
- Progression rules per phase — exactly when and how much to add
- Deload week protocol, cardio and step targets, recovery and sleep
- Simple nutrition for getting stronger — protein targets and the plate method, no crash diets
- A printable weekly tracking log
Who it is for
You train at home, you may have drifted away from training, and you want something sustainable rather than a four-week shred. The program scales from beginner to intermediate without changing equipment.
Format
Instant download, 78-page PDF (A4), print-ready with tables built for a clipboard.
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