Shape Yourself weeks 9-16

This is an 8 week gym based training program, broken into two progressive blocks.

 

Weeks 9-12 (Block 1): Establish volume, refine technique, and build strength capacity

 

Weeks 13-16 (Block 2): Increased intensity, advanced tempo work, triple contractions, and heavier loading

 

Each block builds on the previous one, gradually increasing training demands as your body adapts.

• You’ve completed Shape Yourself Weeks 1-8 OR you’ve been training consistently and feel ready for a more advanced, structured program
• You want to build strength, improve muscle tone, and continue fat loss
•  You train in a gym or have access to barbells, dumbbells, machines and cables
• You want a clear progression system instead of random workouts
• You’re ready to train with more intention, not just “go through the motions”

• 8 weeks of fully programmed workouts
• Two progressive training blocks (weeks 9-12 and 13-16)
• Integrated priming drills and mobility work to prepare your body for each session
• Core training layered throughout the program to support stability and performance
• Detailed exercise cues, tempo prescriptions, and rest periods
• Optional cardio sessions to support conditioning and fat loss
• Daily step targets to increase overall activity
• Custom macro guidance
• Supplement recommendations

 

Everything is laid out clearly so you know exactly what to do when you walk into the gym.

This phase is built around progressive overload, meaning you’ll gradually increase training demands over the eight weeks through changes in load, control, tempo, and overall intensity. The goal isn’t just to get sweaty, it’s to become stronger, more capable, and more confident in your training, with a clear progression pathway that supports continued results.

Every exercise in the program includes direct links to demonstration videos. If you’re ever unsure about setup, technique, or execution, you can click straight through to see the movement performed with proper form.

As part of this program, I will personally create your custom macro targets to pair with your training, including your daily protein, carbohydrate, fat, and total calorie targets aligned with your goals. You’ll also receive guidance on how to track your intake, structure your meals, and support your training performance and recovery through your nutrition

Once purchased, this program is delivered as a digital PDF.

 

You’ll be able to:

• Download the program instantly
• Save it to your phone, tablet, or laptop
• Access it in the gym for easy reference
• Keep it permanently for future use

 

No app subscriptions, no ongoing fees, you own the program and can revisit it anytime. Due to the nature of digital products, refunds are not available.