12-WEEK GYM PROGRAM
12-Week Muscle Gain Program
The approved 14-page program includes a six-day push/pull/legs schedule, repeated over 12 weeks.
Choose the format that fits you
The PDF and app may use the same underlying workouts. The PDF is a standalone document; the app adds workout tracking, nutrition tools and additional programs. Buying the PDF does not subscribe you to the app or coaching.
Includes 17 exercises, equipment substitutions, progressive-overload guidance and printable 12-week workout trackers. Gym equipment is required: free weights, cables and machines, with the listed alternatives. Licensed for personal use only.