12 Week Training Program
Built for
Your Body.
Backed by
Science.
Answer 4 quick questions and get a personalized 12-week training program generated instantly. Built on peer-reviewed volume science — MEV, MAV, and MRV — with progressive overload programmed week over week.
Not a Generic Program.
After purchase you answer 4 questions and get the exact program built for you. Your goal, your experience level, your equipment, your schedule.
🎯 Your Goal
📊 Experience Level
🏋️ Equipment
📅 Days Per Week
One-Time Investment
$47
Instant access. Yours forever.
No subscription. No catch.
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What You Get
Everything you need to train with purpose for the next 12 weeks.
🎯
Personalized to You
Your program is generated based on your goal, experience level, available equipment, and how many days per week you can train.
📈
Progressive Overload Built In
Week over week progression is programmed in — sets, reps, and load increase systematically so you're always moving forward.
🔬
Science-Based Volume
Every muscle group is trained within its MEV and MRV ranges from the peer-reviewed literature. No junk volume. No under-training.
🥗
Nutrition Targets Included
Calorie and macro targets calculated for your specific goal — fat loss, muscle gain, or recomposition.
⚡
Instant Delivery
Your program is generated and ready to view immediately after purchase. No waiting, no emails.
The Science Behind the Program
Volume is programmed between each muscle group's Minimum Effective Volume (MEV) and Maximum Recoverable Volume (MRV) — the range where growth happens without overtraining.
Rep ranges are matched to goal — higher reps with moderate load for fat loss and endurance, moderate reps with progressive load for hypertrophy and recomposition.
Deload weeks are built into the 12-week structure to allow supercompensation and prevent accumulated fatigue.
Nutrition targets are calculated using the same validated formulas as the free calculators on this site — TDEE, BMR, and goal-specific macro splits.
How It Works
01
Purchase for $47
One-time payment. Secure checkout powered by Stripe.
02
Answer 4 Questions
Goal, experience level, equipment, and days per week. Takes under a minute.
03
Get Your Program
Your personalized 12-week program is generated instantly and ready to start.
04
Train and Progress
Follow the program, hit your numbers, and watch your body change over 12 weeks.
Ready to Stop Guessing?
12 weeks. Science-based. Built for you. $47 one time.
Get My Program →
Secure checkout · Instant access · Questions? DM @trainwithbrock