This program is a structured 12-week (3-month) program built exactly for your goal: burn fat + build muscle (body recomposition) using progressive overload and hypertrophy principles.

 You'll train 4 days/week, 1 hour lifting. This program progresses from beginner to intermediate by increasing volume, intensity, and complexity.

 

 PROGRAM STRUCTURE OVERVIEW

• Month 1 (Weeks 1–4): 

Learn form
Moderate weights
Higher reps
Build consistency
Strength increases

• Month 2 (Weeks 5–8):

ProgressionIncrease weight
Slightly lower reps
Introduce intensity techniques
Noticeable muscle growth

• Month 3 (Weeks 9–12):

Heavier Lifts              
More volume
Supersets + fat-burning finishers
Fat loss + definition

 

WEEKLY SPLIT (ALL 3 MONTHS)

Day 1: Upper Body (Push Focus)
Day 2: Lower Body (Quads/Glutes)
Day 3: Rest
Day 4: Upper Body (Pull Focus)
Day 5: Lower Body (Hamstrings/Glutes + Core)
Day 6: Rest
Day 7: Rest