FulSnd Male Bodybuilding Program 12 Weeks. 3 Phases. One Built Physique.
Hey Legend — Welcome to FulSnd!
You’re about to dive into the 12-Week FulSnd Bodybuilding Program for Aesthetics — and trust us, it’s not your average "bro split."
This is your no-fluff, results-driven plan to build muscle, torch fat, and train like an athlete — all while looking and feeling your absolute best.
Whether you're here to turn heads, compete on stage, or just feel strong AF in your everyday life, this program’s got your back.
💥 What to Expect:
This isn’t just a weightlifting plan. It’s your full-body transformation blueprint — combining smart strength training, strategic cardio, dialed-in recovery, and solid nutrition to keep you progressing week after week.
You’ll train 2–3 times per week with weights, paired with targeted cardio to build muscle without turning into a puffed-up marshmallow.
Mobility, mindset, and recovery? Yep — we’ve got that covered too. Because strong doesn’t mean broken.
🧠 Your 12-Week Game Plan:
📍 Phase 1: Foundation (Weeks 1–4)
Build solid ground. Activate the right muscles, lock in technique, and learn to train with purpose — not ego.
📍 Phase 2: Growth (Weeks 5–8)
Time to lift heavy and grow. Volume, intensity, and compound lifts will become your new best friends. Watch your strength (and muscles) surge.
📍 Phase 3: Peak Conditioning (Weeks 9–12)
Let’s get shredded. Think high-rep hypertrophy, fat burn, and sculpting detail. If you’re aiming to compete — this is where we polish and pose.
🎯 Each week includes:
✅ Strength & hypertrophy-focused workouts
✅ Targeted cardio (HIIT + steady state)
✅ Recovery strategies (mobility, sleep, stress management)
✅ A sample 1-week Nutrition Plan to fuel muscle growth & fat loss
It’s time to:
✔ Train smart
✔ Eat like you mean it
✔ Recover like a champion
✔ And build the strongest version of you
Let’s get after it.
– Mariaan Bekker
Online & In-Person Coach
⚠️ Disclaimer
This program is for educational purposes only and is not a substitute for personalized medical or fitness advice. You should consult with a doctor or qualified health professional before beginning this or any exercise or nutrition program, especially if you have any existing injuries, health conditions, or are taking medication.
All exercises must be performed with proper technique and at a suitable intensity level for your current ability. Always prioritize safety and form, and stop immediately if you experience any pain or discomfort.
Results will vary depending on individual effort, consistency, and genetics. By engaging in this program, you accept full responsibility for your own health and fitness outcomes.