Free PDF
The 12-week plan for busy professionals
Build muscle while losing fat on three sessions a week. Every week written out for you. Free.
- All 12 weeks planned — you just turn up and do it
- Three sessions a week, 45 minutes each
- How much protein to eat, in grams
- What to do when the scale stops moving
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The 12-Week Plan
Build muscle while losing fat
on three sessions a week
18 pages. Works on your phone.
Who wrote it
I'm Jovanni. I coach in Abu Dhabi, mostly people who work long days. Most of my clients have three or four hours a week, not twenty — so this is the plan I actually give them.
Level 3 Personal Trainer (UK) · NFPT CPT · Men's Physique competitor, Dubai Muscle Show 2016 · 3:26:44 ADNOC Abu Dhabi Marathon 2024
Clients who did it
89 kg → 70 kg
23% → 16% body fat
Real clients, shown with their permission. The photos are unretouched apart from the same black-and-white grade on each. The timeframes are the ones it took. Results vary with where you start and how many sessions you keep.
Questions
- Is it really free?
- Yes. You get the PDF, and nothing is sold in it.
- I've never lifted before. Can I use it?
- Yes. Week 1 starts from the beginning, and every exercise has a short video showing you how.
- What if I can only do two sessions?
- The plan tells you which two to keep. Two you actually do beat three you plan.
- What happens after I get it?
- I'll send you a few short emails over the next week with tips on using it. If you ever want 1-on-1 coaching, you can reply. If not, unsubscribe in one tap.
Get the plan
Twelve weeks, three sessions a week, written out. Free.