12-Week Transformation: Foundation to Identity (Cheat Sheet + Workbook)

This is not a programme you follow. It’s a person you become. The 12-Week Transformation is a complete, structured programme for women who are ready to stop starting over and start building something that lasts. Four phases. Twelve weeks. One complete transformation.

Phase 1 — Foundation (Weeks 1–3): Master the movements. Build the habit before the intensity.

Phase 2 — Momentum (Weeks 4–6): Add progressive overload. Includes a strategic deload in week 6.

Phase 3 — Strength (Weeks 7–9): Split training begins. Heavier lifts. Visible change.

Phase 4 — Identity (Weeks 10–12): You don’t need motivation anymore. You have a system.

What’s included:

• 12-Week Cheat Sheet (all 12 weeks on one page for quick reference) •

• 79-page Guided Workbook — every session, every week, fully planned

• 4 phase intro pages with mindset context for each block

• 12 week overview pages with full session plans

• 60 individual session pages with exercise logs and performance tracking

• Post-session journal space on every page

• Weekly intention + end-of-week reflection prompts

• Progressive overload structure built in — no guesswork

• Scales from beginner to intermediate (bodyweight to gym-based) This is not a quick fix. It’s 12 weeks of consistent, structured work.

If you’ve done the 7-day or the 21-day, you already know you can show up.

This is where you find out what you’re actually capable of.

Priced at €49— less than a single PT session, for 12 weeks of structure. Download instantly. Your programme starts now.