$39 · Instant Download 40-Page Guide 12-Week Plan

THE 12-WEEK
SUMMER BUILD

A complete twelve-week plan to build your glutes, tighten your core and tone your arms — the training, the food, the recovery and every tool to run it. It's the exact plan I use myself, laid out so you can follow it start to finish, whenever you begin.

Get the Guide — $39 → See What's Inside
The 12-Week Summer Build — guide cover
01  Is This You?

WHO IT'S FOR — AND WHO IT'S NOT

I'd rather you buy this because it's right for you, not just because it looks good. Here's the honest version.

This is for you if…
✓
You want a simple, cost-effective planOne clear plan to follow for twelve weeks — a one-off $39, not another subscription quietly leaving your account every month.
✓
You're not ready for an app or ongoing coachingYou'd like proper structure to follow yourself first, before committing to 1:1 coaching or a monthly app. This is the ideal place to start.
✓
Your schedule is always changingEvery session comes in both a gym and an at-home dumbbell version, so a busy week or a work trip never breaks your momentum.
✓
You want to build, not shrinkGrow your glutes, tone your arms and tighten your core — a body that looks strong because it is.
✓
You'll give it a real twelve weeksYou're happy to follow it consistently and let the results build, rather than chase a two-week miracle.
It's not for you if…
✕
You want a two-week quick fixThis is a build, not a crash. The results come from twelve weeks of doing it properly.
✕
You won't track or progress anythingLogging your lifts and adding a little over time is the whole engine. Skip it and the plan can't work.
✕
You want a brand-new workout every weekThe split stays the same on purpose — that's how you measure progress. Novelty isn't the goal here.
✕
You're pregnant, injured or managing a conditionPlease get clearance from your GP first. This is education, not medical advice.
02  What You Get

EVERYTHING IN THE GUIDE

40 pages, six parts — not just a list of workouts. The full plan plus the tools to actually run it, yours to download and keep.

Part 01

The Foundation

  • Welcome & how to use the guide
  • The three things that build you
  • Your first-week checklist
Part 02

The Training

  • Your full weekly split
  • Two glute-focused lower days
  • Two arms & back upper days
  • At-home dumbbell version of every session
  • Pilates, Barry's & core
  • The progressive-overload method
Part 03

The Food

  • How to eat to build
  • How to set your own macros
  • Five "day on a plate" templates
Part 04

The Recipes

  • Four go-to breakfasts
  • Seven lunch & dinner mains
  • All built protein-first
Part 05

Your Toolkit

  • The shopping list
  • A printable training log
  • Your 12-week calendar
  • Progress tracker
Part 06

The Extras

  • The travel plan
  • Sleep, steps & alcohol
  • Training around your cycle
  • My supplement stack
  • Your questions, answered
03  How It Works

THREE LEVERS, TWELVE WEEKS

The whole plan comes back to three things working together. Get them running for twelve weeks and the shape you're after becomes almost inevitable.

01

Train With Intent

Six focused sessions a week built around your glutes, core and arms — and a simple way to add a little more each week.

02

Fuel The Build

A small, protein-led approach to eating — mapped out with templates and recipes. No banned foods, no misery.

03

Recover On Purpose

Sleep, steps and low alcohol aren't optional extras — they're where the results are actually made.

04  Before You Buy

STRAIGHT ANSWERS

Do I need a gym? +
A gym is ideal, but not essential. The guide includes a full at-home dumbbell version of every lower and upper day — all you need is a pair of dumbbells and a bench or sturdy chair.
I'm a beginner — is this too advanced? +
Not at all. Start lighter, run the core three sessions first, and build from there. Every lift has clear rep targets and form cues, and the first-week checklist walks you in gently.
Will this give me bulky legs? +
No. The lower days are deliberately hip- and hinge-led to build round, strong glutes — not add size to your quads. It's shape, not bulk.
Do I have to count macros? +
Only if you want to. You'll get five done-for-you "day on a plate" templates you can follow as-is, plus a simple way to set your own numbers if you'd like to dial it in.
When will I see results? +
Give it the full twelve weeks. You won't see much at week three — that's completely normal. The change compounds over the block, which is exactly why the plan runs the length it does.
05  Get Started

GET THE 12-WEEK SUMMER BUILD

The complete 40-page plan — training, nutrition, recipes, recovery and every tool to run it — for $39. Instant download, yours to keep and repeat every summer. Secure checkout, instant access.

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