You’ve heard the saying: “Summer bodies are built in the winter.” And it’s true — the work you put in now is what transforms how you look, feel, and move when the sun is out. This 12-week program is designed to do exactly that: build lean muscle, increase strength, and torch body fat. Here’s how it works: 12 weeks of structured training 6 workouts per week Heavy lifting with primary lifts working up to 4–5 rep sets Every workout finishes with a metabolic finisher and/or core work This isn’t a light-and-fluffy dumbbell program — it’s designed to push you, challenge your limits, and bring out your strongest self yet. If you’re ready to put in the work, the results will speak for themselves. Nutrition Guidelines 🍳🥩🥑 To fuel your training and maximize results, follow these general targets: Calories: ~15x your total body weight - we want to build muscle Protein: 0.7–1g per lb of body weight (or lean body mass if higher body fat %) Carbs: Aim for at least 1.5x protein intake in grams or higher if you find yourself feeling tired or under recovered after your sessions. Fats: Use healthy fats to fill the remaining calorie gap Refer to the macro guide in the Extras file to calculate your numbers, and don’t hesitate to message me if you need help dialing them in. 🔥 This program is about power, progress, and performance. Show up, lift heavy, fuel well, and watch your hard work transform into confidence that carries into summer (and beyond).