This is The Blueprint.

The exact training style I follow when I want to feel strong as hell, build real muscle, and train with purpose instead of guessing.

This 6-week program is built around one simple idea: strength comes first —> muscle follows.

Every workout is centered around one major compound lift where we prioritize strength, push weight, and get uncomfortable. From there, we move into intentional hypertrophy work designed to actually BUILD muscle.

If you’ve ever felt like you’re: • Lifting heavy but not seeing muscle growth • Doing “all the things” with no real structure • Intimidated by strength work but craving that badass confidence This program is for YOU.

What makes The Blueprint different: • Strength-first training — heavy compound lifts lead every workout • Hypertrophy-focused accessories to build muscle where it counts • Minimal fluff, maximum effort — fewer exercises, more intention • Designed to work whether you’re bulking, cutting, or maintaining • Structured, progressive, and challenging in the best way

THE SPLIT You’ll train 5 days per week: • 3 lower body days (deadlift, squat, and hip thrust focused) • 2 upper body days (chest/shoulders + back focused) That said — this program is meant to work with your life, not against it.

If you can commit to 5 days per week, you’ll complete The Blueprint in 6 weeks as written.

If you can’t, you can follow the exact same plan at your own pace: • 4 days per week → expect the program to take about 7–8 weeks • 3 days per week → expect the program to take about 9–10

By the end of 6 weeks, you will: • Feel more confident under the bar • Understand how to train for strength and muscle • See visible muscle development • Feel like the strong, capable, muscle mommy you’re training to be!