Build a Leaner, More Muscular Physique in Just 12 Weeks!

There’s no quick fix to building muscle and getting lean, but give yourself 12 weeks and you’ll be amazed at how your body can change.

My 12 Week Mass Building program is designed to eliminate those frustrating problem areas and help you build the physique you’ve always wanted. No tricks, no shortcuts, and no gimmicks. Just targeted exercises that focus on delivering healthy, sustainable results.

Big commitment, big gains

I’m not going to sugarcoat it. This personal training program requires 100% commitment. It’s an intense course that will challenge your muscles and your motivation but put your all into it, and you’ll see and feel the difference.

I’ll be there to guide you through every stage, making sure you’re performing each exercise correctly and safely, while keeping you focused as we build on your progress from week to week.

And you will see progress. You’ll notice gains in key areas such as your chest, arms, and thighs. 

Set your goals and see them through. With the right mindset and the right training, any body can become a stronger body.

The science

You may have heard the term muscular hypertrophy. This refers to the process of growing muscle cells so your muscles increase in size. 

Lifting heavy weights puts your muscles under pressure, causing damage to their cells. This triggers a repair response where the damaged fibers build back stronger and bigger.

But hypertrophy training doesn’t just make you look more muscular, it also improves your physical health - building strength, boosting your metabolism, and helping to prevent chronic disease.

I developed my hypertrophy training program with health, strength, and aesthetics in mind. I combine targeted resistance training with nutrition plans to help you make the most of your 12 weeks and deliver lasting change.

What to expect from the 12 Week Mass Building Program

To help you track your progress, I recommend taking your measurements before beginning the program, and repeating those measurements every two weeks.

Each week consists of a 5 day split training routine that focuses on a different set of muscles every session. These sessions last an hour and require maximum effort. The goal here is to completely exhaust the muscle group through a combination of controlled reps and a multitude of sets.

A typical week will look like this:

  • Monday - Back & Abs

  • Tuesday - Chest

  • Wednesday - Legs & Abs

  • Thursday - Shoulders

  • Friday - Arms & Abs

Outside of your workouts, we’ll also focus on making some key lifestyle changes. We’ll look at rest periods, hydration, improving your sleep hygiene, and gentle stretches you can do to promote recovery between sessions.

We’ll also talk about what’s on your plate. You can’t build your body without giving it the right fuel. That’s why nutrition is a central part of this plan. I’ll provide you with breakfast, lunch, and dinner suggestions that will help boost your muscle growth and support your training. Don’t worry - I leave room for a cheat meal.

Take the First Step Towards a New You

This comprehensive 12 week training and nutrition course is available for $275 + HST. Delivered through the Maple Hill Health and Fitness App and available for download after purchase, this is online personal training made easy. 

Your new physique is only a few clicks and 12 weeks away.