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12 Week Gym Program - PDF Guide

12 Week Gym Program - PDF Guide

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Enhance your physique in just 12 weeks with my comprehensive workout program.

Well-rounded physique exercises
Suitable for all fitness levels
Noticeable difference in 12 weeks
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Program Details

The 12-week workout program is designed to promote a well-rounded physique by targeting the upper body three times a week and the lower body two times a week.

The program is suitable for individuals of all fitness levels, from beginners to experienced gym-goers, and is the split I currently follow.

It is divided into two phases, each lasting six weeks, with an optional deload week.

The program includes a variety of exercises, such as compounds and isolation movements, to target your muscles. An exercise list is included at the end of the plan to allow you to fully customise your own lifting experience. 

Each phase of the program gradually increases in intensity to ensure a continuous progressive overload for maximum gains. The first phase focuses on building a foundation for proper exercise form, while the second phase emphasizes increasing the intensity and volume of the exercises.

By the end of the 12 weeks, you can expect noticeable improvements in the size, strength, and shape of your body. Whether you want to enhance your athletic performance or simply feel stronger and more confident, this 12-week workout program can help you achieve your fitness goals.

Please Note: All sales are final. 

Whats included?

  • 12 week workout programme 5 days out of 7 of fully programmed exercises
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What are the benefits of the Glute Growth Program?

  • Noticable results

    Builds a strong and shapely well rounded physique through targeted upper and lower body exercises.

  • Suitable for everybody

    Suitable for all fitness levels, with a structured program that gradually increases in intensity to ensure continual progress and gains.

  • Detailed guidance

    Includes detailed instructions and nutrition advice to optimize performance and results.

  • ★ ★ ★ ★ ★

    "I've always been self-conscious about my lower body, but this program helped me embrace and celebrate my curves. Thank you!"

    - Hannah J, (Edinburgh UK)

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I've got answers!

What equipment do I need for the 12-week guide?

The program requires access to a gym with standard weightlifting equipment, including barbells, dumbbells, and machines.

What if I'm a beginner and have never lifted weights before?

The program is designed for all fitness levels, including beginners. The first phase will focus on building a foundation and perfecting form, while gradually increasing in intensity over the 12 weeks.

Can I do the program if I have a previous injury or medical condition?

It's important to consult with a healthcare professional before starting any new exercise program, especially if you have a pre-existing condition or injury. However, many of the exercises in the program can be modified to accommodate individual needs.

What kind of results can I expect from the program?

By the end of the 12 weeks, you can expect to see noticeable improvements in the size, strength, and shape of your upper and lower body. However, individual results may vary depending on factors such as adherence to the program and overall lifestyle habits.