12-week program
3-Month Kickstart
Twelve weeks to build structure, learn the lifts, and put the first visible change on the board.
12-week program
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Weeks 1–4
Phase 1 — Foundation
Lock in technique, build the habit of training, and set an honest nutrition baseline.
Training split
Your workouts are customized to your goals, schedule, equipment, and experience — not copied from a template.
Personalized weekly split
Built around how many days you can train and what you have access to.
Progressive adjustments
Exercises, sets, and reps evolve every week based on your check-ins.
Form feedback
Send videos anytime and I'll correct technique so every rep counts.
Daily meals
Breakfast
4 egg whites + 2 whole eggs, 60 g oats, berries
~450 kcal · 35 g protein
Lunch
180 g grilled chicken, 200 g rice, mixed greens
~600 kcal · 50 g protein
Snack
Greek yogurt, whey shake, or cottage cheese + fruit
~250 kcal · 30 g protein
Dinner
200 g lean beef or salmon, potatoes, roasted veg
~650 kcal · 50 g protein
Evening
Casein shake or low-fat yogurt
~200 kcal · 25 g protein
Targets
Nutrition: Maintenance calories. Protein at 1 g per pound of goal bodyweight.
Cardio: 3 x 25 min steady walks (target 8,000-10,000 daily steps).
Weeks 5–10
Phase 2 — Build
Add real training volume, push strength on the main lifts, and drive visible change.
Training split
Your workouts are customized to your goals, schedule, equipment, and experience — not copied from a template.
Personalized weekly split
Built around how many days you can train and what you have access to.
Progressive adjustments
Exercises, sets, and reps evolve every week based on your check-ins.
Form feedback
Send videos anytime and I'll correct technique so every rep counts.
Daily meals
Breakfast
3 whole eggs, 2 slices toast, avocado, fruit
~650 kcal · 35 g protein
Pre-training
Rice cakes + honey, whey shake
~350 kcal · 30 g protein
Post-training
200 g chicken or turkey, 250 g rice, veg
~750 kcal · 55 g protein
Dinner
200 g steak or salmon, pasta or potatoes, salad
~800 kcal · 55 g protein
Evening
Greek yogurt, peanut butter, banana
~400 kcal · 30 g protein
Targets
Nutrition: Slight surplus or deficit depending on your goal — 250 kcal either side of maintenance.
Cardio: 2 x 20 min intervals + 2 x 30 min low-intensity walks.
Weeks 11–12
Phase 3 — Peak & Sustain
Sharpen the physique, protect strength, and turn the plan into a lifestyle you keep.
Training split
Your workouts are customized to your goals, schedule, equipment, and experience — not copied from a template.
Personalized weekly split
Built around how many days you can train and what you have access to.
Progressive adjustments
Exercises, sets, and reps evolve every week based on your check-ins.
Form feedback
Send videos anytime and I'll correct technique so every rep counts.
Daily meals
Breakfast
4 egg whites + 2 whole eggs, 60 g oats, berries
~450 kcal · 35 g protein
Lunch
180 g grilled chicken, 200 g rice, mixed greens
~600 kcal · 50 g protein
Snack
Greek yogurt, whey shake, or cottage cheese + fruit
~250 kcal · 30 g protein
Dinner
200 g lean beef or salmon, potatoes, roasted veg
~650 kcal · 50 g protein
Evening
Casein shake or low-fat yogurt
~200 kcal · 25 g protein
Targets
Nutrition: Controlled deficit of 400-500 kcal with protein held high; one flexible meal weekly.
Cardio: 4 x 30 min low-intensity + 1 interval session. Steps to 11,000.
Week by week
All 12 weeks.
Start this program
Make it yours.
Ready to start? Pay securely online and I'll personally reach out within 24 hours with your onboarding steps. Want to talk first? Send your details with the form and I'll reply.
Or email me at jgolocoaching@gmail.com