THE STRONGER YOU – 12-Week Intermediate Strength Training Programme

Train with a clear plan, not guesswork.

THE STRONGER YOU is a structured 12-week strength programme for intermediate gym-goers, written by Andrzej Rajski, Level 3 Qualified Personal Trainer (UK) and founder of FLEXARO.

Inside the 79-page PDF:

• Choose your route: 4 days (Upper/Lower) or 3 days (Full Body)

• 3 progressive phases with lighter deload weeks 4 and 8

• Simple rules for when to add weight, add reps or stay put (RIR, RPE, double progression)

• 20 illustrated exercises with step-by-step technique, common mistakes and alternatives

• Warm-ups, cool-downs, motivation and a plan for missed weeks

• Fillable 12-week training journal – type on your phone or computer, or print

For generally healthy adults (18+) with at least 6–12 months of gym experience. Not medical advice. Individual results vary.

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