Full Body — 3-Month Progression

Twelve Weeks. Three Phases. Proof at the End.

A 12-week full-body program that grows with you: the same 8 essential lifts (squat, deadlift, bench, row, overhead press, lat pulldown + core) run three ways — Month 1 BUILD (single sets), Month 2 DENSITY (supersets), Month 3 PEAK (compound sets) — three days a week, with every month running a Learn / Build / Push / Deload rhythm. Six benchmark lifts are recorded in Week 1, checked at Week 8 and retested in Week 12, with the tracker built in — progress you can point at. Rep Range Guide up front, warm-ups and 5-minute described cool-downs in every phase, detailed written coaching cues and target muscles for every exercise and stretch. Finisher's reward inside: TIMELINE25.