Foundation | 12-Week Full Body Every Other Day

Full-body training on an every-other-day schedule.

Alternate Full Body A and B for 12 weeks. Each day has 12 working sets. Every exercise uses 4-8 reps.

Your PDF includes three four-week blocks: weeks 1-4, 5-8 and 9-12. The exercise selections, working-set counts and exercise order stay the same across all blocks. Build reps and consider a small weight increase when all required working sets reach 8 clean reps at your intended RIR.

Includes complete workout tables, warm-up and progression guidance, and a 12-week check-in log.

9-page PDF. One-time digital download. No physical item, custom coaching or automatic app unlock included. General adult training template; results vary.