Big John's Complete 12 Week Program
Stop guessing. Build muscle on a plan that forces progress.
A 12-week program for men who want strength + size with 3-day or 4-day tracks and gym or dumbbell options—built to work in real life.
This is for you if:
- You want a step-by-step plan you can follow without thinking
- You train at a gym or you’ve got dumbbells at home
- You’re done “starting over” every Monday
What you get (instant download):
- 12-week training system (Foundation → Build → Intensify → Test Week)
- 3-Day Full Body plan + 4-Day Upper/Lower plan
- Gym + Home (dumbbells) exercise menus for every movement pattern
- Progression rules (exactly how to add reps/weight weekly)
- Deload weeks (Week 4 + Week 8) so you don’t burn out
- Injury alternatives for squat/deadlift/overhead restrictions
- Busy Week Protocol (2 workouts that keep you progressing)
- Simple nutrition framework (no complicated math, no fluff)
High-protein meals without the cooking fantasy.
Repeatable meal templates built for busy men who want muscle and consistency—without living in the kitchen.
What you get:
- 40 meal templates (10 breakfast / 10 lunch / 10 dinner / 10 snacks)
- 7-day and 14-day grocery lists (starter + bulk buy + budget)
- swap list (protein/carbs/fats)
- restaurant survival rules (eat out without wrecking progress)
- 60-minute meal prep flow
- “damage control” plan for off days (no spiraling)
Track it or it didn’t happen.
The simplest system to log workouts, track compliance, and make progress visible.
What you get:
- Training log (sets/reps/weight + volume)
- Weekly check-in dashboard (protein, steps, sleep, workouts)
- Measurements tracker (optional)
- PR tracker (so wins are recorded)
- If/Then adjustments when you stall
- Live tracker link included (Google Sheet)
How it works:
Pick your track → pick your setup → run the plan → track your lifts → progress weekly.
Hardline truth:
If you follow the plan, you’ll get stronger. If you freestyle, you’ll stay the same.
Delivery: Instant PDF download.
License: Personal use only. No sharing/reselling.
Disclaimer: Educational fitness content, not medical advice
Includes:
- 12 Week Muscle Building Blueprint ($28)
- High-Protein Meal Templates Pack ($17)
- Tracker + Progress Dashboard ($19)
- You save vs buying separately.
Best for:
Men who want the full system and zero guesswork.
Delivery: Instant download (all files).
Get the Bundle