LaVieFit · Free Training Program
12-Week
Progressive
Program
Built on intentionality, powered by progressive overload. Four phases. Baseline testing. Video library. Zero guesswork.
12
Weeks
4
Phases
3–4
Days/Week
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Built on intentionality, powered by progressive overload. Four phases. Baseline testing. Video library. Zero guesswork.
At LaVieFit, we don’t chase fatigue — we chase adaptation. Every set, every rep, every session is an intentional step forward. This program is built on progressive overload: a systematic increase in demand that forces your body to grow stronger, move better, and perform longer.
The bridge between your NOW and your NEXT is built one intentional session at a time.
Each week a variable changes. Log every session. Track every variable. Your body adapts to what you consistently demand of it.
No mindless reps. Every exercise has a coaching cue, an RPE target, and a regression option. Quality of movement creates quality of result.
Week 1 is your baseline test. Every weight you log becomes your personal target. Your only competition is yourself — and you have the data to prove it.
Your logbook shows your personal best on every exercise. When the program tells you to beat it, you know exactly what you’re chasing.
Each phase builds on the last. Week 1 establishes your baseline. Week 12 proves how far you’ve come.
Week 1 = full baseline test. Weeks 2-4 = establish movement patterns and beat your baseline numbers.
Increase load systematically. 4 training days. Build real strength with controlled progressive overload.
Higher intensity, heavier loads, shorter rest. Volume and density increase together. Set personal bests.
Deload then retest every Week 1 baseline. Your logbook shows exactly how far you’ve come.
Phase 1: Assess & Build · TODAY IS YOUR BASELINE. Log everything. These numbers are your starting point and your competition.
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
BASELINE
KB at chest · sit into hips · drive through heels
RPE 6 — conversational effort
|
3 | 10 | 90s |
|
BASELINE
Hip hinge · soft knee · feel the hamstring stretch
RPE 6 — you could do 4 more reps
|
3 | 10 | 90s |
|
BASELINE
Step back · front shin vertical · squeeze glute at top
RPE 5 — light and controlled
|
3 | 10ea | 90s |
|
BASELINE
Drive hips up · squeeze at top for 2 seconds
RPE 5 — easy baseline
|
3 | 15 | 60s |
|
BASELINE
Hollow body · squeeze everything · breathe
RPE 7 — hold until form breaks
|
3 | MAX TIME | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
BASELINE
Retract scapula · lower to chest · press with intention
RPE 6 — note the weight used
|
3 | 10 | 90s |
|
BASELINE
Elbow to hip · no rotation · feel the lat
RPE 6 — note weight and form quality
|
3 | 10ea | 90s |
|
BASELINE
Brace core · no lower back arch · full lockout
RPE 6 — controlled baseline
|
3 | 10 | 90s |
|
BASELINE
Straight line head-to-heel · controlled descent
RPE 7 — stop before form breaks
|
3 | MAX REPS | 60s |
|
BASELINE
Grip a bar and hang · note how long you can hold
RPE 7 — grip strength baseline
|
1 | MAX TIME | 90s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
BASELINE
Hip hinge NOT squat · snap hips · float the bell
RPE 6 — note the KB weight used
|
4 | 15 | 60s |
|
BASELINE
Body rigid · pull chest to bar · squeeze blades
RPE 7 — count every full rep
|
3 | MAX REPS | 60s |
|
BASELINE
Steady pace · time yourself · note heart rate if possible
RPE 7 — sustainably hard
|
1 | 1 MILE | — |
|
BASELINE
Walk tall · grip tight · note weight and distance
RPE 7 — stop when form breaks
|
1 | MAX DISTANCE | — |
Baseline complete. Every number you logged is now your competition. The program begins Week 2 armed with YOUR data.
Phase 1: Assess & Build · Perfect form and mind-muscle connection. Use your Week 1 baseline weights as your starting point.
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
KB at chest · sit into hips · drive through heels
RPE 7 — last 2 reps should be challenging
|
3 | 12 | 90s |
|
Hip hinge · soft knee · feel the hamstring stretch
RPE 7 — weight where you feel the hinge working
|
3 | 10 | 90s |
|
Step back · front shin vertical · squeeze glute at top
RPE 6 — controlled and balanced
|
3 | 10ea | 90s |
|
Drive hips up · squeeze at top for 2 seconds
RPE 6 — glutes should burn by rep 12
|
3 | 15 | 60s |
|
Full ROM · pause at top and bottom
RPE 5 — controlled pump
|
2 | 15ea | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Retract scapula · lower to chest · press with intention
RPE 7 — match or exceed your baseline weight
|
3 | 12 | 90s |
|
Elbow to hip · no rotation · feel the lat
RPE 7 — elbow drives past hip
|
3 | 10ea | 90s |
|
Brace core · no lower back arch · full lockout
RPE 7 — controlled press
|
3 | 10 | 90s |
|
Pull to forehead · external rotate · decompress shoulders
RPE 5 — shoulder health work
|
3 | 15 | 60s |
|
Hollow body · squeeze everything · breathe
RPE 6 — beat your baseline hold time
|
3 | 30s | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Hip hinge NOT squat · snap hips · float the bell
RPE 7 — use your baseline weight or slightly heavier
|
4 | 15 | 60s |
|
Straight line head-to-heel · controlled descent
RPE 7 — stop 1-2 before failure
|
3 | 10-15 | 60s |
|
Body rigid · pull chest to bar · squeeze blades
RPE 7 — beat your baseline rep count
|
3 | 10 | 60s |
|
Lower back pressed flat · extend opposite arm/leg slowly
RPE 5 — control over speed
|
3 | 8ea | 60s |
|
Resist rotation · press and hold 2s · stand tall
RPE 6 — fight the band, don't let it pull you
|
3 | 10ea | 60s |
Compare every number to Week 1 baseline. Even 1 extra rep or 2.5 lbs more = progress.
Phase 1 · +1 set on primary lifts. Load stays the same — master the pattern before adding weight.
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
+5 lbs from Week 2 if all reps were clean
RPE 7-8 — last 2 reps genuinely hard
|
4 | 12 | 90s |
|
Same weight · own the movement fully
RPE 7 — hamstrings loaded throughout
|
4 | 10 | 90s |
|
Progression from reverse lunge · control each step
RPE 7 — challenging but form stays clean
|
3 | 10ea | 90s |
|
Notice asymmetries · note weaker side in logbook
RPE 6 — glute squeeze at top
|
3 | 12ea | 60s |
|
Glute med activation · hip stays back
RPE 5 — burn in outer hip
|
3 | 15ea | 45s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
If all 3x12 clean last week, add 5 lbs
RPE 7-8 — you could get 1-2 more reps
|
4 | 12 | 90s |
|
Both arms · elbows at 45 degrees
RPE 7 — scapula fully retracts at top
|
4 | 10 | 90s |
|
Half-kneeling · core tight · 45 degree angle
RPE 7 — shoulder feels stable throughout
|
3 | 10ea | 90s |
|
Arms straight · squeeze scapula at end range
RPE 5 — posture reset
|
3 | 15 | 45s |
|
Hips stacked · oblique squeeze · hold steady
RPE 6 — no hip drop
|
3 | 25s ea | 45s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Add 5 lbs if form was locked in Week 2
RPE 7-8 — hip snap is powerful and controlled
|
4 | 15 | 60s |
|
Squat into press · one fluid motion · breathe at top
RPE 7 — demanding but no breakdown
|
3 | 10 | 90s |
|
Plank position · row without rotating hips
RPE 8 — hard for most people
|
3 | 8ea | 90s |
|
Lower back pressed down · breathe shallow
RPE 7 — shaking is fine, arching is not
|
3 | 30s | 60s |
|
Knees 2 inches off ground · opposite hand/foot
RPE 6 — slow and deliberate
|
3 | 20yds | 60s |
Active recovery days. Note soreness, tightness, and energy in your logbook.
Phase 1 · Slight load increase on all primary lifts. Earn the right to enter Phase 2.
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Upgrade from goblet if ready · brace and breathe
RPE 7-8 — heavy but form is non-negotiable
|
4 | 8 | 2min |
|
+5-10 lbs from W3 · maintain form above all else
RPE 8 — last rep should be a grind
|
4 | 8 | 2min |
|
Rear foot elevated · torso slightly forward · glute focus
RPE 8 — most people find this very hard
|
3 | 8ea | 90s |
|
Feet anchored · lower slowly · hamstring control
RPE 9 — extremely hard for most
|
3 | 6 | 90s |
|
Plate or DB on hips · squeeze and hold 2s
RPE 7 — glutes fully loaded
|
3 | 12 | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Moderate load · full range · controlled eccentric
RPE 7-8 — controlled descent, strong press
|
4 | 8 | 2min |
|
Hinge 45 degrees · row to belly button · squeeze
RPE 7-8 — no bouncing, strict pull
|
4 | 8 | 2min |
|
Rotate as you press · full range · challenge the shoulders
RPE 7 — shoulders warm and stable
|
3 | 10 | 90s |
|
Lat engagement first · pull elbows to pockets
RPE 7 — feel the lat, not the arms
|
3 | 10 | 90s |
|
Slight bend in elbows · hug a tree · squeeze pecs
RPE 6 — stretch and squeeze
|
3 | 12 | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Hip drive to rack · press from rack · control descent
RPE 8 — technical and demanding
|
4 | 8ea | 90s |
|
Land soft · full extension at top · step down safely
RPE 7 — explosive but controlled
|
4 | 8 | 90s |
|
Body plank · pull explosively · lower slowly
RPE 7 — body stays rigid
|
3 | 10 | 60s |
|
Pivot feet · core drives rotation · arms follow
RPE 6 — rotation is hip-driven
|
3 | 10ea | 60s |
|
From knees · brace hard · no lower back arch
RPE 8 — very hard for beginners
|
3 | 8 | 60s |
End of Phase 1. Review your logbook. Compare to Week 1 baseline. You should see clear numbers improving.
Phase 2: Develop & Load · Compound movements take center stage. 4 training days. Check your personal bests.
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Heavier than Week 4 · RPE targets your guide
RPE 7-8 — weight where 6 reps is genuinely hard
|
4 | 6 | 2min |
|
Full range · feet shoulder-width · press evenly
RPE 7 — controlled descent
|
3 | 12 | 90s |
|
Add weight from Phase 1 · glute and quad focus
RPE 8 — should be very challenging
|
3 | 8ea | 90s |
|
Controlled · no swing · squeeze at contraction
RPE 7 — hamstrings fully working
|
3 | 12 | 75s |
|
No swing · flex at hip · control the descent
RPE 7 — lower abs burning
|
3 | 12 | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Heavier than Phase 1 · pause at chest · drive bar
RPE 8 — 6 reps at this weight is tough
|
4 | 6 | 2min |
|
30-45 degree incline · upper chest focus
RPE 7 — upper chest engaged throughout
|
3 | 10 | 90s |
|
Neutral spine · press straight overhead
RPE 7 — strict, no leg drive
|
3 | 10 | 90s |
|
Slight forward lean · elbows back · full range
RPE 7 — chest dip, not tricep only
|
3 | 10 | 75s |
|
Slight forward lean · lead with pinky
RPE 6 — controlled raise and lower
|
3 | 15 | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Hip hinge master class · brace hard · drive floor away
RPE 8-9 — heaviest compound movement in program
|
4 | 5 | 2.5min |
|
Shoulders on bench · drive hips up · glute squeeze at top
RPE 8 — glutes are primary mover
|
4 | 10 | 2min |
|
Hinge at hip · feel the hamstring · perfect form
RPE 6 — light and deliberate
|
3 | 12 | 90s |
|
Add weight from Phase 1 · step through
RPE 7 — balance and strength combined
|
3 | 10ea | 90s |
|
Side plank · top leg on bench · adductor focus
RPE 8 — very hard, groin and hip working
|
3 | 20s ea | 45s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Add resistance if bodyweight easy · full hang at bottom
RPE 8 — last 2 reps should be a real effort
|
4 | 6 | 2min |
|
Hinge · row to sternum · pull elbows back
RPE 7-8 — strict form, no bouncing
|
4 | 8 | 90s |
|
Chest tall · row to navel · squeeze and hold 1s
RPE 7 — full range, controlled
|
3 | 12 | 75s |
|
Hinge forward · lead with elbows · rear delt squeeze
RPE 6 — rear delts only, no momentum
|
3 | 15 | 60s |
|
Neutral grip · no swing · controlled lowering
RPE 6 — bicep and brachialis both working
|
3 | 12 | 60s |
Days 5-7: Recovery. You are training 4 days now. Prioritize sleep and nutrition.
Phase 2 · +5-10% load on primary compounds. Check your personal bests before each session.
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
+5-10 lbs from W5 · RPE is your guide
RPE 8 — match or exceed last week's weight
|
4 | 6 | 2min |
|
Add load or +2 reps from W5
RPE 7 — controlled descent
|
4 | 12 | 90s |
|
Add 5 lbs from W5
RPE 8 — maintain form under fatigue
|
4 | 8ea | 90s |
|
+1-2 reps from W4
RPE 9 — extremely challenging
|
3 | 7 | 90s |
|
+2 reps · control entire range
RPE 7 — full hip flexion
|
3 | 14 | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
+5-10 lbs from W5
RPE 8 — heavier than last week
|
4 | 6 | 2min |
|
+5 lbs or +2 reps
RPE 7-8 — upper chest challenged
|
4 | 10 | 90s |
|
Strict form · no knee drive
RPE 7 — controlled and stable
|
3 | 10 | 90s |
|
Elbows pinned · squeeze at bottom
RPE 6 — pump in triceps
|
3 | 15 | 60s |
|
+2.5 lbs from W5 · controlled
RPE 6 — raise and lower slowly
|
3 | 15 | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
+10-20 lbs from W5 · maintain perfect hinge
RPE 8-9 — your strongest lift to date
|
4 | 5 | 2.5min |
|
+10 lbs from W5
RPE 8 — glutes firing hard
|
4 | 10 | 2min |
|
Slow eccentric — 3 seconds down
RPE 7 — hamstrings fully stretched
|
3 | 10 | 90s |
|
Knee tracks over toe · drive through heel
RPE 7 — controlled single-leg work
|
3 | 10ea | 75s |
|
+5 seconds each side from W5
RPE 8 — groin and hip medius
|
3 | 25s ea | 45s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
+2.5-5 lbs from W5
RPE 8 — most weight used to date
|
4 | 6 | 2min |
|
+5-10 lbs from W5
RPE 8 — strict form, heavier load
|
4 | 8 | 90s |
|
+10 lbs or slow eccentric
RPE 7 — full contraction at top
|
3 | 12 | 75s |
|
External rotation at end range · posture reset
RPE 5 — shoulder health work
|
3 | 15 | 60s |
|
+2.5 lbs each side
RPE 7 — strict curl
|
3 | 12 | 60s |
Halfway through Phase 2. Pull up your logbook and see how far you've come from Week 1.
Highest volume week of Phase 2. Push load on every primary lift. Personal bests are there to be broken.
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Heaviest of Phase 2 · RPE 8-9 · 3 warm-up sets
RPE 8-9 — your heaviest squat to date
|
5 | 5 | 2.5min |
|
3-second pause at bottom · new stimulus
RPE 8 — removes the stretch reflex
|
3 | 6 | 2min |
|
Heaviest weight yet · all reps under control
RPE 9 — very challenging
|
4 | 6ea | 90s |
|
Heavy 10 then strip 20% then 10 more
RPE 9 — maximum fatigue
|
3 | 10+10 | 2min |
|
Round the spine · feel the crunch
RPE 7 — ab burn throughout
|
3 | 15 | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Heaviest of Phase 2 · spotter if needed
RPE 8-9 — biggest bench of Phase 2
|
5 | 5 | 2.5min |
|
Heaviest yet · controlled tempo
RPE 8 — upper chest is fatigued
|
4 | 8 | 90s |
|
High-to-low · squeeze chest · maximum stretch
RPE 7 — chest fully stretched
|
3 | 12 | 75s |
|
Tricep focus · elbows tight · full lockout
RPE 7 — triceps burning
|
3 | 10 | 75s |
|
Stretch at bottom · squeeze at top
RPE 7 — long head stretch
|
3 | 12 | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Heaviest of Phase 2 · setup is everything
RPE 8-9 — your strongest deadlift to date
|
5 | 4 | 3min |
|
Overload the top portion · grip and lockout focus
RPE 8 — overloads the lockout
|
3 | 6 | 2min |
|
Heaviest yet · 2-second squeeze at top
RPE 8 — maximum glute load
|
4 | 8 | 2min |
|
Slow negative 3s · squeeze at top
RPE 7 — hamstrings fully working
|
3 | 12 | 75s |
|
Fight the rotation · hold 2s
RPE 7 — core completely resisting
|
3 | 10ea | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Most weight yet · full hang · chin over bar
RPE 8-9 — most weight on a pull-up to date
|
5 | 5 | 2min |
|
Heaviest of Phase 2 · explode up
RPE 8 — controlled and powerful
|
4 | 6 | 90s |
|
Different angle · chest pad if available
RPE 7 — full range of motion
|
3 | 10 | 75s |
|
Lat isolation · arms straight · pull bar to hips
RPE 6 — lat isolation
|
3 | 15 | 60s |
|
Bicep stretch at bottom · maximum ROM
RPE 7 — full bicep stretch
|
3 | 12 | 60s |
End of Phase 2. Compare loads to Week 5. Meaningful strength gains should be clear in your logbook.
Intensity jumps. Shorter rest. Heavier loads. Supersets introduced. RPE 8-9 on primary lifts.
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Heavy squat then immediately 6 jump squats
RPE 9 — combination is extremely demanding
|
5 | 4+6 | 3min |
|
Neutral spine · drive through floor
RPE 8-9 — spine-friendly heavy pull
|
4 | 5 | 2.5min |
|
Heaviest to date · pause at bottom
RPE 9 — your strongest single-leg work
|
4 | 6ea | 90s |
|
Walk tall · resist lateral tilt
RPE 8 — core and grip taxed
|
3 | 30yds ea | 60s |
|
Plank 45s + Hollow Hold 30s + V-Up 15
RPE 8 — no rest between movements
|
3 | circuit | 90s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Work to 3-rep max then 5 explosive push-ups
RPE 9-10 — maximum effort
|
5 | 3+5 | 3min |
|
Heaviest yet · strict no leg drive
RPE 8-9 — strict overhead strength
|
4 | 6 | 2min |
|
Full range · slight forward lean for chest
RPE 8 — bodyweight + added load
|
3 | 8 | 90s |
|
Single arm · cable behind back
RPE 6 — shoulder isolation
|
3 | 15 | 45s |
|
Lower to forehead · elbows stay back
RPE 7 — tricep isolation
|
3 | 10 | 75s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Hip drive then pull high then punch through
RPE 8 — technical and powerful
|
5 | 5ea | 90s |
|
One fluid movement · squat deep
RPE 8 — full-body integration
|
4 | 8 | 90s |
|
Heaviest yet · pull to hip · 3-second lower
RPE 8 — strongest single-arm row
|
4 | 8ea | 75s |
|
Alternate waves · 30s on · 30s rest
RPE 9 — maximum heart rate work
|
5 | 30s | 30s |
|
Tucked version · arms grip bench behind head
RPE 9 — elite core movement
|
3 | 6 | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Most weight to date · quality over quantity
RPE 9 — maximum pulling strength
|
5 | 4 | 3min |
|
Pause 1s at top · maximally contract lats
RPE 8-9 — explosive pull
|
4 | 6 | 2min |
|
Isolate the back · no body english
RPE 7 — strict isolation
|
3 | 10 | 75s |
|
Single arm · heavy load possible
RPE 8 — unilateral strength
|
3 | 8ea | 75s |
|
Supinate up · pronate down
RPE 7 — bicep and brachialis
|
3 | 10 | 60s |
Phase 3 is the hardest block. Nutrition, sleep, and mobility are not optional.
Phase 3 · Maximum volume and load of the entire program. Push every lift. Log every rep.
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Work up to daily max then 3 sets at 90%
RPE 9 — your absolute best squat effort
|
5 | 3 | 2.5min |
|
Remove stretch reflex · build true strength
RPE 8 — slow and grinding
|
3 | 5 | 2min |
|
Stand on 2-4 inch plate · hamstrings stretched
RPE 9 — hardest deadlift variation
|
4 | 4 | 3min |
|
3 sets of 20 · control the range
RPE 8 — thighs are on fire
|
3 | 20 | 60s |
|
Plank 45s + Hollow Hold 30s + V-Up 15
RPE 8 — gut check
|
3 | circuit | 90s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
5 sets at 85% of Phase 2 max
RPE 8-9 — sustained heavy pressing
|
5 | 5 | 2.5min |
|
8 presses then drop weight then 12 flys
RPE 9 — chest completely fatigued
|
4 | 8+12 | 90s |
|
No belt · core is your brace
RPE 8 — strict overhead
|
4 | 6 | 2min |
|
Lower bar to forehead · elbows stay back
RPE 7 — tricep isolation
|
3 | 10 | 75s |
|
10 heavy then 10 medium then 10 light
RPE 9 — chest is completely done
|
3 | 30 total | 90s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Explosive pull · high elbows · catch in rack
RPE 9 — technical power movement
|
5 | 3 | 2.5min |
|
Two KBs · rack both then press
RPE 9 — full body integration
|
4 | 6 | 2min |
|
10s all out · 50s easy · 8 rounds
RPE 10 — true maximum effort
|
8 | 10s | 50s |
|
Grip test · walk fast · stay tall
RPE 8 — grip and core
|
4 | 40yds | 60s |
|
Core anchored · press out · hold 2s
RPE 7 — anti-rotation core
|
3 | 10ea | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
5 sets of 5 at max weight from W8
RPE 9 — sustained heavy pulling
|
5 | 5 | 2.5min |
|
Dead stop from floor each rep
RPE 9 — maximum force generation
|
4 | 5 | 2min |
|
Pull from high to low · rotate torso slightly
RPE 7 — lat focused
|
3 | 12ea | 75s |
|
Chest on incline · strict bicep curl
RPE 7 — strict isolation
|
3 | 12 | 60s |
|
Face down · squeeze rear delts
RPE 6 — posture muscles
|
3 | 15 | 45s |
Hardest week of 12. Fuel well, sleep hard. You are capable of more than you think.
Phase 3 · Reduce volume slightly, maintain intensity. Prepare body and mind for Phase 4.
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Match W9 weight · reduce by 1 set
RPE 8-9 — maintain the peak
|
4 | 4 | 3min |
|
Slow and intentional · feel every rep
RPE 7 — perfect form focus
|
3 | 8 | 2min |
|
Match W9 · 3-second squeeze at top
RPE 8 — glute peak contraction
|
3 | 8 | 90s |
|
10 each side · no rushing
RPE 7 — single-leg strength
|
3 | 10ea | 75s |
|
Full extension if able · brace everything
RPE 8 — total core challenge
|
3 | 8 | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Match W9 weight · reduce to 4 sets
RPE 8-9 — sustained peak strength
|
4 | 4 | 3min |
|
Heaviest of program · leave 1 rep in tank
RPE 8 — controlled power
|
4 | 5 | 2min |
|
Match W9 · quality over fatigue
RPE 7 — controlled and deliberate
|
3 | 8 | 90s |
|
Add weight if unweighted is easy
RPE 7 — tricep and chest
|
3 | 10 | 75s |
|
Pump set · feel the squeeze
RPE 6 — tricep flush
|
2 | 15 | 45s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Match W8 · clean and crisp movement
RPE 8 — technical excellence
|
4 | 5ea | 90s |
|
Controlled · powerful · no grind reps
RPE 7 — fluid movement
|
3 | 8 | 90s |
|
Full range · squeeze at top · slow negative
RPE 7 — lat engagement
|
3 | 12 | 75s |
|
Low stance · drive with legs
RPE 8 — full body conditioning
|
4 | 20yds | 60s |
|
45-second hold · arms overhead
RPE 8 — total anterior chain
|
3 | 45s | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Match W9 · 4 sets · perfect reps only
RPE 8-9 — peak pull-up strength
|
4 | 5 | 2.5min |
|
Match W9 · reduce 1 set
RPE 8 — controlled power
|
3 | 6 | 2min |
|
High reps · posture reset · shoulder health
RPE 5 — recovery work
|
3 | 20 | 45s |
|
Choose your favorite · 3 sets
RPE 6 — bicep flush
|
3 | 12 | 60s |
|
Decompress the spine · shoulder mobility
RPE 5 — decompression
|
3 | 30s | 45s |
3 weeks left. Your body is at its strongest. Taper, recover, and prove what you have built.
Phase 4: Freedom & Test · 50% volume reduction. 60% of normal load. Let your body supercompensate.
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
Light KB · focus on depth and mobility
RPE 4-5 — this should feel easy
|
3 | 10 | 90s |
|
60% of W10 weight · feel the movement
RPE 4-5 — no strain whatsoever
|
3 | 10 | 90s |
|
Mobility focus · slow and controlled
RPE 3 — recovery movement
|
2 | 12ea | 60s |
|
Hip mobility · hold each side 60 seconds
Not training — mobility restoration
|
2 | 60s ea | 30s |
|
Quads, hamstrings, calves · 5 min
Not training — tissue recovery
|
1 | 5min | — |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
60% load · feel the movement
RPE 4-5 — barely feels like work
|
3 | 10 | 90s |
|
Mind-muscle · feel the lat
RPE 4-5 — no strain
|
3 | 10 | 90s |
|
High reps · shoulder health
RPE 3 — restoration work
|
3 | 20 | 30s |
|
Side-lying · open chest to ceiling
Not training — mobility
|
2 | 10ea | 30s |
|
Decompress and mobilize
Not training — spinal decompression
|
2 | 30s+10 | 30s |
DELOAD IS NOT OPTIONAL. Supercompensation happens during rest. Sleep 8+ hours. This IS training.
Phase 4 · Retest everything from Week 1. Your logbook shows your personal bests. Now beat them.
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
BASELINE
Same protocol as Week 1 · note weight used
RPE 6 — compare to Week 1 baseline
|
3 | 10 | 90s |
|
BASELINE
Same protocol as Week 1 · note weight
RPE 6 — how much heavier than Week 1?
|
3 | 10 | 90s |
|
BASELINE
Same protocol as Week 1
RPE 5 — compare feel to Week 1
|
3 | 10ea | 90s |
|
BASELINE
Hold until form breaks · beat Week 1 time
RPE 7 — beat your Week 1 record
|
3 | MAX TIME | 60s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
BASELINE
Same protocol as Week 1 · note weight
RPE 6 — how much heavier than Week 1?
|
3 | 10 | 90s |
|
BASELINE
Same protocol as Week 1
RPE 6 — compare weight to Week 1
|
3 | 10ea | 90s |
|
BASELINE
Same protocol as Week 1
RPE 6 — has your shoulder strength improved?
|
3 | 10 | 90s |
|
BASELINE
Max reps · beat Week 1 number
RPE 7 — beat your Week 1 record
|
3 | MAX REPS | 60s |
|
BASELINE
Max time · beat Week 1 hold
RPE 7 — beat your Week 1 grip
|
1 | MAX TIME | 90s |
| Exercise (click name for video + regression) | Sets | Reps | Rest |
|---|---|---|---|
|
BASELINE
Same weight as Week 1 · max unbroken reps
RPE 7 — beat your Week 1 count
|
1 | MAX REPS | — |
|
BASELINE
Same course · beat your Week 1 time
RPE 7 — your fastest mile yet
|
1 | 1 MILE | — |
|
BASELINE
Same weight as Week 1 · max distance
RPE 7 — beat your Week 1 distance
|
1 | MAX DISTANCE | — |
You did it. 12 weeks. Open your logbook. Compare Week 12 to Week 1. The data tells the story.
Log weight, reps, sets, and RPE for every exercise. Your personal best appears automatically when you log — always know what you are chasing.
You’ve built the foundation. Now let’s build your future. LaVieFit coaching applies these principles to your exact body, goals, and life.
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