Pack on muscle, gain strength, and power through the cold season with the Winter Bulk-Up Blueprint — a 12-week program built to help you grow lean mass and boost performance. You’ll train 4-5 days a week — 3 heavy strength-focused days and 2 accessory days — with strategic progression, recovery, and nutrition guidance designed to maximize gains all winter long.

What’s Included:

• 12-Week Training Plan: Train 5 days per week with a structured hypertrophy-focused split: 3 strength days (lower, push, pull) and 2 accessory or mobility days to enhance recovery and stability. The program is divided into three 4-week phases that progressively increase in volume and intensity to maximize muscle growth and strength gains.

• Progressive Overload System: A proven approach to consistently increase weight, reps, and training volume over time. Each phase builds on the last, ensuring continuous muscle growth and avoiding plateaus — while maintaining proper form and minimizing injury risk.

• Hypertrophy & Strength Workouts: Focused on heavy compound lifts, controlled tempo work, and accessory isolation to develop lean, dense muscle. Expect structured sets, rest periods, and progressive overload designed for optimal size and strength development.

• Nutrition Guidance for Bulking: Tailored calorie surplus and macro recommendations to help you gain lean muscle without unnecessary fat. Includes sample meal templates, protein targets, and nutrient timing strategies to support muscle recovery and growth all winter long.