12-week Training Plan for Beginners

Ce plan d'entraînement est conçu pour les débutants qui souhaitent améliorer leur forme physique en incluant les trois principaux mouvements de base : Squat, Deadlift et Bench Press. Les séances durent entre 60 et 90 minutes, incluant des échauffements et des étirements au début de chaque séance. Notez les séries, répétitions, poids utilisés et temps de repos dans les espaces fournis. Suite à votre programme vous avez gratuitement des astuces d’alimentation ! This training plan is designed for beginners who want to improve their fitness by including the three main basic movements: Squat, Deadlift and Bench Press. Sessions last between 60 and 90 minutes, including warm-ups and stretching at the beginning of each session. Record sets, reps, weights used and rest times in the spaces provided. After your program, you'll get free nutrition tips!

Monday : Legs + Core

Mobility & Activation :

-Cat-Cow - 10 reps

- Hip Circles - 10 reps per leg

- Glute Bridges - 2 x 10 reps

- Bodyweight Squats tempo (slow descent, pause at bottom, explosive ascent) - 2 x 10 reps

- Leg Swings (front/back + lateral) - 10 reps per leg and direction

Dynamic warm-up :

- Jumping Jacks - 30 sec

- Butt Kicks - 30 sec

- High Knees - 30 sec

- Lunges with trunk rotation - 10 reps (5 per leg)

- Bodyweight Air Step-ups : - 2 x 5 reps per leg

Back Squat: Sets : 3 à 4, Reps : 10 à 12 , Weight : About 65lbs , Rest : 90secs à 120secs

Walking Lunges with 2 Kettlebells : Sets : 3 à 4, Reps : 10 à 12 per leg, Weight : About 15lbs , Rest : 90secs à 120secs

Step-ups with a Box Jump or a Bench: Sets : 3 à 4, Reps: 8 à 12, Weight: Bodyweight, Rest: 90 secs à 120 secs.

Leg extension : Sets : 3 à 4, Reps : 10 à 12 , Weight : About 55lbs , Rest : 90secs à 120secs.

Plank : Sets : 3, Reps : Failure, Rest : 60secs à 90secs

Russian Twists with a medicine ball : Sets : 3, Reps 10 à 15 per side, Weight 5lbs, 10lbs or 15lbs… Rest : 90secs to 120secs

Tips :

Ø  Back Squats : For the Back Squat, it's important to have good foot support, so your toes and heel stay firmly planted on the ground throughout the descent and ascent. It's also vital not to draw your knees inwards on the way down. To avoid this, you need to keep your feet in line with your reeds. Before descending, make sure you're comfortable with the bar resting on your upper back.

Ø  Walking lungs : For walking lungs, make sure you keep your abs contracted. It's not necessarily necessary to lower your knees to the ground. Don't go too fast or too slow - find speed and keep it.

Ø  Step-ups : For Step-ups, the idea is the same as for climbing stairs. With two Kettlebells in your hands, make sure you place your foot on the box or bench before stepping up. Again, keep your abs contracted and keep going!

Ø  Leg Extension : Leg extension is a simple movement, so make sure you're not too far or too close to the bench before you start. Don't put on too much weight, to avoid injury, or too little, so that you don't get any results. When you force yourself, don't compensate with your back by leaning backwards or forwards.

Ø  Plank : As you plank and time slows down, remember

Ø  to breathe normally, keep your back as straight as possible and avoid bending. Make sure your alignment is as straight as possible.

Ø  Russian Twists : When performing Russians Twists, many people think it's the arms that carry the load, but the gains are reaped when you use your obliques (the abdominal muscles covering your ribs) to carry the load from one side to the other.

Tuesday : Chest

Dynamic warm-up :

- Jumping Jacks - 2 minutes

- Arm Circles - 30 sec forward + 30 sec back

- Shoulder Taps (on the floor in push-up position) - 2 x 30 sec

- Band Pull-Apart (with light elastic) - 2 x 15 reps

- Scapular Push-ups - 2 x 10

- Bench Press Empty Bar Warm-up - 2 x 15 reps

Targeted dynamic stretching :

- Chest Opener with outstretched arms (standing or against a wall) - 2 x 30 sec

- Cross-body shoulder stretch (arms crossed over chest) - 2 x 20 sec on each side

- Triceps Stretch (arms behind head) - 2 x 20 sec on each side

- Wrist Circles + Wrist Flexor Stretch (fingers towards you, arms straight) - 2 x 15 sec

Barbell Bench Press : Sets : 3 to 4, Reps: 10 to 12, Weight : About 55lbs , Rest : 90secs to 120secs

Incline Dumbbell Bench Press : Sets : 3 to 4, Reps: 10 to 12, Weight: About 20lbs , Rest : 90secs to 120secs.

Neutral Dumbbell Bench Press: Sets: 3 to 4 , Repetitions: 10 to 12 , Weight : About 20lbs , Rest: 90secs to 120 secs

Chest Fly with 2 dumbbells: Series: 3 to 4 , Repetitions: 12 to 15 , Weight: About 15lbs , Rest: 90secs to 120 secs

Push-ups: Sets: 4 , Repetitions: failure, Weight: Bodyweight , Rest: 90secs to 120 secs

Triceps Dips on a Bench or a machine: Sets: 3 to 4 , Repetitions: 12 to 15 , Weight: Bodyweight , Rest: 90ecs to 120secs

Tips :

Ø  Barbell Bench Press : The Bench Press may seem simple, but it takes months of practice to fully perform 100% on this exercise. First, make sure your grip isn’t too narrow (to avoid only working your triceps) or too wide (to avoid only working your shoulders); for every movement, your grip should feel natural. Also, ensure you have solid control points at your upper back, glutes, and a strong foot anchor to the floor. When pushing, use your legs by driving through your shoes if you are trying to break through them. Don’t be ashamed to lift lighter weights—technique always beats raw strength.

Ø  Incline Dumbbell Bench Press : The Incline Bench Press is one of the main variations of the traditional Bench Press and probably the best one. The only difference is that you will tilt a bench upward at an angle between 30 to 45 degrees and perform the same movement as in the standard Bench Press.

Ø  Neutral Bench Press : The Neutral Bench Press follows the same principles as the standard Bench Press, but your arms stay at a 90-degree angle alongside your body. You lift the weight by extending your arms and then bring them back to the starting position.

Ø  Chest Fly : The dumbbell fly consists of lifting two dumbbells and, using your chest muscles, lowering them in a controlled manner as low as possible, then bringing them back to the starting position while keeping a slight bend in your arms. This exercise is performed lying on your back.

Ø  Push-ups : The starting position of a push-up and a plank is very similar—just like in a plank, make sure to maintain a straight alignment from your head to your toes. Don’t forget to exhale as you push up and inhale as you lower down. For better results, keep your arms close to your body (like in military push-ups!).

Ø  Triceps Dips : There are several ways to do dips. For beginners, I recommend starting on a bench: place your hands on the box and position the rest of your body as if sitting on an invisible chair. Using your arms (triceps), lower and raise your body in a controlled manner.

Wednesday : Back + Core

Dynamic warm-up :

- Jumping Jacks - 2 sets of 30 sec

- Bodyweight Squats - 2 sets of 15 reps

- Good Mornings (bodyweight or stick) - 2 sets of 15 reps

- Dead bug - 2 sets of 10 reps per side

- Arm Circles (shoulder circles, front/back) - 30 sec in each direction

- Scapular Push-ups - 2 sets of 10-12 repetitions

- Hip Hinge with pause at bottom (without weight) - 2 sets of 10 repetitions (to prepare deadlift pattern)

Targeted dynamic stretching :

- World's Greatest Stretch (lunge + thoracic rotation) - 1 min on each side

- Dynamic ischial stretch (leg swings front/back) - 15 repetitions per leg

- Shoulder Pass-through (with elastic or stick) - 2 sets of 10 repetitions

- Cat-Cow (spinal mobility) - 2 sets of 8 to 10 repetitions

Deadlift : Sets : 3 to 4 , Reps : 10 to 12 , Weight : 75lbs , Rest : 90secs to 120secs

Bent-Over Row with a barbell : Sets : 3 to 4 , Reps : 10 to 12 , Weight : About 55lbs , Rest : 90secs to 120secs.

Lat Pulldown : Sets : 3 to 4 , Reps : 8 to 12 , Weight : About 75lbs , Rest : 90secs to 120secs

Machine Seated Cable Row : Sets : 3 to 4 , Reps : 10 to 12 , Weight : About 60lbs , Rest : 90secs to 120secs.

Inverted Row : Sets : 3 to 4 , Reps : 10 to 12 , Weight : Bodyweight , Rest : 90secs to 120secs

Superman Hold : Sets : 3 to 4 , Reps : 10 to 12 (hold 3 secs on top)  , Weight : Bodyweight , Rest : 90secs to 120secs.

Side Plank : Sets : 3 , Reps : 45secs per side , Weight : Bodyweight , Rest : 90secs to 120secs

Tips :

Ø  Deadlift : Deadlift mimics the everyday movement of picking something up off the ground. Many people rely solely on their back for this movement, and when you get to doing reps with 300 lbs (like I do), using your back is important—but so are your thighs, quads, hips, and glutes. During the descent, it’s essential to move in sync: use your hips to push your glutes backward and your torso forward. Then, simply continue the movement by lowering your legs and back together, like in a squat. On the way up, start by driving through your legs, hips, and glutes to bring the bar up to knee level. Only on that point should you start engaging your back along with the rest to bring the bar up to its initial position. I strongly recommend using light weights and focusing on perfecting your technique. Don’t use a lifting belt—it’s not necessary!

Ø  Bent over row : For a bent-over row, make sure your back is as close to perpendicular to the floor as possible to maximize results. Your grip should neither be too wide nor too narrow. During the lift, don’t pull the bar up by yanking it toward you—pull in a way that keeps the bar moving in a straight line from the floor to your chest. Avoid compensation by swinging your back.

Ø  Lat Pull down : The lat pulldown is the perfect alternative to pull-ups and chin-ups. During your lat pulldown, make sure your feet are firmly anchored to the floor and your posture is solid. The rest of the movement is the same as a chin-up.

Ø  Machine Seated Cable Row : During a seated row, to maximize results, lean your upper body slightly forward and pull the cables so that your elbows go slightly past your back. This way, you'll optimize both the results and your technique. Once again, do not use your back's momentum to compensate—stay as upright as possible.

Ø  Interned Row : As for the inverted row, you should lie on your back on the floor, maintain a straight position, and place your hands in full extension to pull your chest up to a bar. Avoid using a grip that is too wide or too narrow.

Ø  Superman Hold : For the Superman exercise, the idea is to lie face down on the floor and lift both your arms and legs simultaneously. Do not use momentum — the movement should be natural and controlled, without any swinging.

Ø  Side Plank : For the side plank, the idea is the same as a regular plank, except you're on your side. Only your forearm and feet should be touching the ground. You can either extend your arm fully or bend it at a 90-degree angle.

Thursday : Legs

Light cardiovascular activation :

- Treadmill (inclined fast walk) or Air bike / rowing machine at moderate intensity

- Leg Swings (front-back) 10-15 per leg

- Leg Swings (lateral) 10-15 per leg

- World's Greatest Stretch 5 / side Lunge with thoracic rotation

- Bodyweight Deep Squats 10 repetitions Hold the 2 - 5 sec down

- Hip Circles lying or standing 10 leg Front hip mobility RDL & Hip Thrust

- Glute Bridge on floor 12-15 rep’s Front glute

- Split Squat bodyweight 2 x 5 / leg Activation of pelvis, knees, stability

Front Squat with a Barbell : Sets : 3 to 4, Reps : 10 to 12  , Weight : About 55lbs , Rest : 90secs to 120 secs

Romanian Deadlift : Sets : 3 to 4 , Reps : 10 to 12 , Weight : 75lbs , Rest : 90secs to 120 secs

Hip Trust with a Barbell : Sets : 3 to 4 Reps : 8 to 10 , Weight : 55lbs , Rest : 90secs to 120secs.

Bulgarian Split Squats with 2 Kettlebells : Sets : 3 to 4 , Reps : 10 to 12  , Weight : About 10lbs , Rest : 90secs to 120secs

Leg Curl : Sets : 3 to 4 , Reps : 10 to 12 , Weight : About 45lbs , Rest : 90secs to 120secs.

Leg Raises : Sets : 3 to 4 , Reps : 10 to 12 , Weight : About 45lbs , Reps : 90secs to 120secs.

Calf Raise : Sets : 3 to 4 , Reps : 20 to 25 , Weight : Bodyweight , Rest : 60secs to 90secs.

Tips :

Ø  Front Squats : For the Front Squat, the movement is the same as the Back Squat, except for the Front Squat, the bar is placed on your shoulders in front of you. Be careful not to lift too heavy, as the Front Squat is more technical.

Ø  Romanian Deadlift : The Romanian deadlift is an excellent variation of the traditional deadlift. In a Romanian deadlift, you stop the bar’s descent slightly below your knees before coming back up. Don’t forget to engage not just your back, but also your glutes, hips, and hamstrings. Using a lifting belt is not necessary.

Ø  Hip Trust : The hip thrust involves placing a load on your hips and lifting them toward the sky. To perform it, use a bench to support your upper back while keeping your feet flat on the ground, at about the same distance as for dips. Place the barbell across your hips and drive your hips upward. Make sure to properly contract your glutes and abs and fully engage your hips throughout the movement.

Ø  Bulgarian split squat : The Bulgarian split squat follows the same principle as a lunge, except that one foot is elevated while the other remains on the ground. Make sure to engage your core properly.

Ø  Leg Curl : For the leg curl, you need to lie on your stomach on the machine and use your hamstrings to bring the weight toward you.

Ø  Leg Raise : Lying on your back on the floor, as the name suggests, the leg raise involves placing your hands under your glutes, lifting your legs, and lowering them in a controlled manner.

Ø  Calf Raise : Standing, the calf rise can be done anywhere. You simply need to rise onto the balls of your feet and repeat the movement while staying on your toes, making sure your heels never touch the ground.

Friday : Arms, Shoulders + Core

Warm-up :

- Skipping rope x 1 min

Joint mobility (Do 10 to 15 reps for each exercise) :

- Shoulder Circles - 10 forward / 10 backward

- Arm Swings (rapid X-crossing of arms in front of chest)

- Neck rolls x 5 each side

- Wrist Circles - 10 in each direction

- Torso Twists (standing trunk rotation) - 15 reps

- Specific activation :

- Use light weights or your body weight:

- Banded Shoulder External Rotation - 2 × 12 reps (with elastic)

- Wall Angels - 2 × 10 reps (stuck to a wall, arms in “W” to “Y” position)

- Push-up to Downward Dog - 2 × 5 slow reps

- Plank Shoulder Taps - 2 × 15 reps (touch shoulders in plank position)

Push Press with 2 Dumbbells : Sets : 3 to 4  , Reps : 8 to 10 , Weight : 20lbs , Rest : 60secs to 90 secs.

Triceps Pushdowns with a resistance band : Sets : 3 to 4 , Reps : 10 to 12 , Weight : one inch wide or 1 1/2 inch wide (width of resistance band) - Medium resistance , Rest : 60secs to 90secs

Single arm triceps pull with cable (horizontally) : Sets : 3 to 4 , Reps : 10 to 12 , Weight : Between 10lbs to 40lbs , Rest : 90secs to 120secs.

Bicep Curls with a Barbell or a Dumbbell : Sets : 3 to 4 , Reps : 10 to 12 , Weight : About 20lbs , Rest : 90secs to 120secs

Hammer Biceps Curl with 2 dumbbells : Sets : 3 to 4, Reps : 10 to 12 , Weight : About 15lbs , Rest : 90secs to 120secs.

Lateral Raises : Sets : 3 to 4 , Reps : 10 to 12 reps , Weight : About 15lbs , Rest : 90secs to 120 secs

Front Raises : Sets : 3 to 4  , Reps : 10 to 12  , Weight : About 15lbs , Rest : 90secs to 120 secs

Hanging Knee Raise : Sets : 4 , Reps : 12 to 15 , Weight : Bodyweight , Rest : 90secs to 120 secs

Tips :

Ø  Push Press : For a push press you need to start in a half-squat position and push the 2 dumbbells or Kettlebells skywards to full extension. While pushing, use your legs to perform a controlled shoulder press.

Ø  Triceps pushdown : With the help of the appropriate machine, face her and not your back against the cushion. Recline to about 45degrees and, using only your triceps, pull the load down and back up to eye level, then repeat. Keep your arms as close to your body as possible and avoid swinging as you pull.

Ø  Single arm Triceps pull : The principle is pretty much the same as the previous exercise, except that you'll use just one of your arms to pull the load horizontally. Place the pulley at shoulder level or slightly higher, so you can pull downwards, but you must be perpendicular to the pulley.

Ø  Biceps curl : The biceps curl looks so simply to do, but it's very easy to miss out on the exercise's full potential. First, make sure you don't go too heavy or too light. Secondly, make sure that your elbows don't come up with the rest of your arm. Don't help yourself by leaning backwards, to avoid back injuries. Make sure you stay as upright as possible and go up and down in control.

Ø  Hammer Bicep curl : There's not much difference between the Biceps Curl and the Hammer Curl. The only difference is your grip: in the Biceps Curl, your palm faces the ceiling, whereas in the Hammer Curl, your palm must face the wall, so you form a 90-degree angle in your arm. Make sure you stay upright and in control of your movement.

Ø  Lateral Raise : The Lateral Shoulder Raise, as the name suggests, involves taking 2 dumbbells and lifting them sideways. Your arms don't have to form a T, but they don't have to stay in front of you, so find comfort and lift and down in control.

Ø  Front Raise : Same as the Lateral Shoulder Raise, except for the Front Shoulder Raise you must lift the weight so that it arrives in front of you. Don't be surprised if you're a little weaker on the Front Raise, it's normal.

Ø  Hanging Knee raise : During the Hanging Knee Raise, you must hang from a bar, stand as upright as possible and raise your knees in control as high as possible and come back down without your feet touching the ground.

Saturday : Rest / Full body stretching

Phase 1: Breathing & light warm-up: :

- Deep breathing : Sitting or lying down, inhale deeply through the nose (4 sec), hold (2 sec), exhale through the mouth (6 sec).

- Arm & ankle circles

- Arms straight, make slow circles (Same with ankles, rotating)

Phase 2:

- Neck

Head tilt left side, then right

Chin toward chest

Gaze toward ceiling, jaw relaxed

- Shoulders & arms

Arms crossed in front of chest

Arms behind head, hand between shoulder blades

- Chest and back

Hands crossed behind back, push towards floor.

Seated, arms stretched forward, back rounded.

- Flanks

Standing or sitting, right arm above head, lean to left.

Inverse the side.

Phase 3:

- Hips

Forward lunge, knee on floor, gently push forward (1 min each side)

- Quadriceps

Standing, grab your foot behind you and bring it close to your buttock (1 min each side)

- Hamstrings

Sitting, right leg straight, foot flex, grab foot or call (1 min each side)

- Adductors

Sitting, soles together, knees open

Seated light splits, leaning forward.

- Calves & ankles

Foot against wall or back leg stretched into lunge (1 min each side)

Phase 4: Final stretches and return to calm.

- Back stretch in child's position

Kneeling, buttocks on heels, arms extended far in front.

- Gentle back twists

Lying on back, right leg over left leg, arms crossed (1 min each side)

- Final relaxation

Lying on the back, arms and legs relaxed, breathing slowly.

Tips:

Ø  Never force a stretch: it should "pull" but never hurt.

Ø  Breathe slowly and deeply during each posture.

Ø  You can hold each stretch longer if you want a more relaxing version.

Sunday : Full Body Bodyweight

Dynamic stretching (5 to 10 minutes)

- Leg Swings (forward/backward) - 2 x 15 per leg

- Arm Circles - 2 x 30 seconds (clockwise and counterclockwise)

- Hip Openers - 2 x 10 per leg

- Inchworm to Push-up - 2 x 8 repetitions

- World's Greatest Stretch - 2 x 30 seconds each side

- Jumping Jacks - 2 x 30 seconds

Burpees : Sets : 3 , Reps : 1min Max Reps , Weight : Bodyweight , Rest : 60secs to 90 secs

Bodyweight Squats: Sets : 4 , Reps : 50 , Weight : Bodyweight , Rest : 60secs to 90 secs

Push-ups: Sets : , Reps : 4 , Reps : Failure , Weight : Bodyweight , Rest : 60secs to 90 secs

Box Jump : Sets : 4 , Reps : 8 to 12 , Weight : Bodyweight , Rest : 60secs to 90 secs.

Sits-ups : Sets : 3 , Reps : 20 to 25 reps , Weight : Bodyweight , Rest : 60secs to 90secs.

Mountain Climbers : Sets : 4 Reps : 12 to 15 per leg , Weight : Bodyweight , Rest : 60secs to 90 secs

Tips :

Ø  Burpees : There are 2 ways to perform Burpees. The first is to start lying down, stand up, jump up and repeat. The second is to start lying on the floor, stand up in push-up position, bring your legs up, jump up and repeat. The first version would be more suitable for beginners, but if you want a challenge, I strongly recommend the second way!

Ø  Squats (Bodyweight) : The Bodyweight Squat is the same as Back Squats without weights, simple as that.

Ø  Push-ups : I don't think I need to tell you how to do a push-up, just make sure you keep your arms as close to your body as possible, don't arch your back and get as close to the floor as possible.

Ø  Box Jump : The Box Jump is simply a jump on a box, in other words, a high jump. Use your arms!

Ø  Sits-ups : To do a sit-up, you need to sit on the floor, with your legs at a 90-degree angle and your feet firmly planted on the ground. If your feet lift during your ascent, which is normal, don't hesitate to put a weight on your feet. You can put your hands behind your head, on your chest or on your knees, it's up to you.

Ø  Mountain Climber : For a Mountain Climber, start in push-up position and one leg after the other you're going to bring one leg back to your elbow one after the other, as quickly as possible. Make sure you keep your abs tight and your back as straight as possible.

 I decided to make my training plan in English, because the names of the exercises are very often in English, but if you have any questions you can write to me (In French, English and even Spanish, that I’m currently learning) on the Gumroad platform or you can DM me on the Instagram account which is at the bottom of each page. Don't hesitate to write to me if you have any questions or would like a personalized training plan and never forget that discipline is the key. As I promised, here's the free nutrition advice, but first some professional advice on training!

This training plan is designed to be effective over 12 weeks (3 months). I know that a 12-week training plan with 6 sessions per week may seem like a lot, but after four years of weight training, I'm now doing 10 sessions of combined weight training, running and sports per week. The important thing is to take it one day at a time and find a friend or partner to support you and keep track of your progress!

Personal Training Tips :

Ø  Focus on your technique, not your weight.

Ø  Stretching before training is the key to avoiding 99% of injuries.

Ø  Consistency beats intensity — show up, even on low-energy days.

Ø  Sleep is just as important as training. Aim for 7–9 hours a night.

Ø  Always warm up with light weights before your working sets.

Ø  Control your tempo — don't just lift, feel the movement.

Ø  Track your progress weekly to stay motivated and accountable.

Ø  Don’t skip rest days — your muscles grow when you recover.

Ø  Eat enough protein to support your muscle development.

Ø  Stay hydrated — muscles work better when you’re not dehydrated.

Ø  Train smart: more isn't always better but better is always more.

Ø  Don’t expect results after the first days, great things take time !

Ø  If in doubt, ask a coach or film yourself to check your form and don’t hesitate to send me video of yourself or your progression !

Free Nutrition Tips :

✅ Eat 3 balanced meals per day — focus on whole foods, not processed snacks.
✅ Drink at least 2 to 3 liters of water per day — hydration boosts performance and recovery.
✅ Include a source of protein in every meal (chicken, eggs, tofu, fish, lentils…).
✅ Avoid skipping meals — your body needs fuel to train and recover.
✅ Don’t be afraid of carbs — choose complex carbs like oats, rice, quinoa, or sweet potatoes.
✅ Add vegetables to every meal — they support digestion and overall health.
✅ Limit sugary drinks and junk food — treat them as occasional rewards, not daily habits.
✅ Eat slowly and mindfully — it helps your body know when it's full.
✅ Plan your meals ahead of time to avoid impulsive food choices.
✅ Allow yourself some flexibility — it’s a lifestyle, not a strict diet.
✅ Snack smart — nuts, Greek yogurt, fruit, or protein bars are better than chips or candy.
✅ If you're unsure about portion sizes, use the "hand rule":

• Protein = palm
• Carbs = cupped hand
• Fats = thumb
• Veggies = full hand

If you want a nutrition plan specially designed for you, your training, your routine and your budget Contact me !

Progress Tracker – 12-Week Program

📆 Start Date: _____________

🏁 End Date: ______________

Body Measurements (optional – measure every 4 weeks)

Zone                                                    Week 1     Week 4      Week 8     Week 12

Weight (kg/lbs)

Waist circumference (cm/Inch)

Hip circumference (cm/Inch)

Arm circumference (cm/Inch)

Thigh circumference (cm/Inch)

Strength Progress (Record Your Best Lifts)

Movement/Week

1Week 4Week 8Week 12Week

Squat (kg/lbs)

Deadlift

Bench Press

Pull-ups

Plank (secs)

Optional: Before & After Photos

• 📸 Week 1
• 📸 Week 4
• 📸 Week 7
• 📸 Week 12

Tip: Same lighting, clothes, and angle — for real comparison!

"If only we started younger, then we would have been so much better… If we knew back then what we did now things would change… Here’s the thing. Today is the youngest you will ever be again, and you still have enough time to become all you wanted to be in life. The best time to plant a tree may have been 20 years ago, but the second-best time is right now. "

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