Version 1.0
It worked for me. Now it's yours.
You'll get
- A Solid Workout Program
- Real, Sustainable Diet Plan
- Cutting & Bulking Made Simple
- Calories & Fat Loss Explained (3500 cal = 1lb fat)
Created by Freedom.maxxer
Before You Start
Sets × Reps
number before = sets, number after = reps
RPE
Rate of Perceived Exertion Scale
Warm-up sets
increase blood flow and reduce injury risk
Rest
2 minutes between sets
Drop sets
lower the weight up to 3 times max
Recovery
get at least 8 hours of sleep
The Blueprint
Program Overview
Length: 12 Weeks
Weekly Split
Training Program
Wednesday
Let your body recover.
Sunday
Let your body recover.
Fuel Your Growth
Nutrition & Diet
Water Intake
Drink a minimum of 1 gallon of water per day.
Protein Target
1 gram of protein per pound of bodyweight daily. For 167 lbs, that's 167g of protein.
Clean Eating
Minimize added sugars and saturated fats. They contribute to unnecessary fat gain.
Track Calories
Use MyFitnessPal to track your daily macros. Log every meal.
Build Before You Cut
Don't enter a caloric deficit if you haven't built a muscle foundation yet.
Cutting
- Subtract 500 from your daily maintenance calories
- Weigh yourself weekly — target 1–2 lbs per week
- If losing more than 2 lbs/week, increase calories
- Losing too fast causes loose skin
- Consistency is key
Bulking
- Eat 500–600 calories above maintenance
- If gaining too fast, reduce — excess goes to fat
- Keep your diet as clean as possible — lean bulk
- Consistency is key
Cutting Foods
- Morning fruits
- Chicken breast, lean beef, egg whites (2 eggs with yolk)
- Fat free milk, Kodiak pancakes, fat free yogurt, low fat cheese
- Rice, nuts
- Avocado, low carb bread
- Greens, sweet potato, tuna
Bulking Foods
- Eggs, nuts, peanut butter
- Dark chocolate, olive oil, pasta, red meats
Daily Stack
Supplements
Take after breakfast every morning
Fish Oil
Daily essential fatty acids
Vitamin D3
Bone health & immunity
Vitamin B3
Energy metabolism
Multivitamin
Men's or Women's formula
Creatine
5 grams per day
Beet Root
Performance & blood flow
Swap Anytime You Need Variety
Accessory Library
Bench Accessories
- 01Incline Dumbbell Press – 4×8
- 02Dips – 3×10
- 03Close-Grip Bench – 4×6
- 04Bent Over Rows – 4×8
- 05Face Pulls – 3×12
- 06Tricep Pushdowns – 3×10
- 07Dumbbell Flyes – 3×12
- 08Dumbbell Rows – 4×8 (each arm)
- 09Planks – 3 sets of 30–60 sec
- 10Stretching + Mobility
Back (Thickness Focused)
- 01Deadlift – 1 warm-up set, 4×6 working sets
- 02Bent Over Rows – 4×8
- 03T-Bar Rows – 4×8
- 04Wide-Grip Pull-Ups – 4×6
- 05Seated Cable Rows – 3×10
Shoulders
- 01Standing Military Press – 1 warm-up, 4×5 @ 80–85%
- 02Seated DB Press – 4×8
- 03Arnold Press – 3×10
- 04Superset: Lateral Raises (4×12) + Upright Rows (4×10)
- 05Rear Delt Flyes – 3×12
- 06Face Pulls – 3×12
- 07Superset: Barbell Shrugs + DB Shrugs – 4×10 each
- 08Front Plate Raises – 3×10
- 09Superset: DB Front Raises + Lying Rear Delt Raise – 3×12 each
- 10Stretching + Mobility