LEAN MASS BUILDER Science-Based 12-Week Hypertrophy & Strength System for Busy Professionals

Build lean muscle-without living in the gym.

Lean Mass Builder is a science-based 12-week training system designed for busy professionals who want visible muscle, measurable strength gains, and joint-friendly progress-without chaos, guesswork, or overtraining.

This is not a random bodybuilding split.

It’s a structured, progressive system built on mechanical tension, smart volume, proximity to failure, and recovery discipline.

You train 3-4 sessions per week (45–75 min) and let the system do the rest.

🔬 WHAT MAKES THIS DIFFERENT

✔ Evidence-based hypertrophy principles (RIR, volume landmarks, deloads)

✔ Clear weekly progression-no guessing loads or reps

✔ Joint-friendly tempos, exercise selection, and fatigue management

✔ Built for real life: work, stress, limited time

✔ Designed by Master Personal Trainer Tomasz Zielinski

You don’t chase exhaustion.

You stack high-quality reps and let results compound.

📘 WHAT YOU GET INSIDE

✔ 12-Week Progressive Training Plan

• 3 structured phases: Base → Build → Peak
• Clear weekly flow with strength + hypertrophy balance
• Week-by-week progression tables for all phases

✔ 3-Day & 4-Day Split Options

• 3-day split (recommended)
• Optional 4th upper hypertrophy / weak-point day
• PLUS a 2-Day Minimalist Plan for travel or chaotic weeks

✔ Full Session Breakdowns

• Sets × reps × rest × RIR clearly laid out
• Top-set + back-off system for strength carryover
• Accessories programmed for physique and joint health

✔ Exercise Library with QR Demo Codes

• Scan and instantly see correct execution
• Key coaching cues included for every major lift

✔ Simple, Evidence-Based Nutrition Guidelines

• Lean mass calorie surplus framework
• Protein, carbs, fats-clearly defined
• Practical meal structure (no diet dogma)

✔ Recovery & Conditioning Framework

• Sleep, steps, and Zone 2 cardio targets
• Built to support growth, not interfere with it

✔ Tracking Sheets & Checklists

• Workout logs
• Weekly consistency audit
• Progress photos & testing checkpoints

👤 WHO THIS IS FOR

✔ Busy professionals who want visible muscle

✔ Lifters stuck spinning wheels with random programs

✔ Athletes wanting strength without excess fatigue

✔ Anyone who values structure, clarity, and long-term progress

Not for:

❌ Ego lifting

❌ Junk volume

❌ “Destroy yourself every session” culture

🏁 THE PROMISE

If you:

• Train consistently
• Follow the progression rules
• Eat and recover like an adult

You will finish this program stronger, leaner, and more muscular-with joints that still feel good.

📌 DETAILS

• Duration: 12 weeks
• Training frequency: 3-4 days/week
• Session length: 45-75 minutes
• Equipment: Full gym access
• Format: High-quality PDF (instant download)

By Ecstatic-Training

Master Personal Trainer Tomasz Zielinski

Train Smart • Live Ecstatic