Fitness Foundation Module - Exercise Blueprint

Fitness Foundation — Exercise Blueprint

Informational guide to get strong, lean, and consistent:

• 12‑week step‑by‑step plan (2–5 days/week).
• 3 training options: 3‑Day Full‑Body, 4‑Day Upper/Lower, and a complete weekly split.
• Simple nutrition targets (calories, macros, meal builder)
• Form & warm‑up cues + RPE/RIR & rest times
• Cardio & steps plan
• Progression system (double progression, deloads)
• Optional supplements & recovery basics
• How to track results & make smart adjustments

Instant download • PDF • 11 pages • Educational only.