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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>12-Week Training Plan</title>
<style>
@import url('https://fonts.googleapis.com/css2?family=Bebas+Neue&family=DM+Sans:wght@300;400;500;600&family=DM+Mono:wght@400;500&display=swap');
:root {
--bg: #f5f0e8;
--paper: #ede8dc;
--ink: #1a1a18;
--ink2: #3d3d38;
--muted: #9a9488;
--line: #d4cfc3;
--push: #c8491a;
--pull: #1a6bc8;
--arms: #1a8c4e;
--shoulders: #8c6b1a;
--legs: #6b1a8c;
--core: #1a7a8c;
--rehab: #c87c1a;
--rest: #aaa499;
--p1: #c8491a;
--p2: #1a6bc8;
--p3: #1a8c4e;
}
* { margin: 0; padding: 0; box-sizing: border-box; }
body {
background: var(--bg);
color: var(--ink);
font-family: 'DM Sans', sans-serif;
min-height: 100vh;
}
/* ── HEADER ── */
.header {
background: var(--ink);
color: var(--bg);
padding: 48px 56px 40px;
position: relative;
overflow: hidden;
}
.header::after {
content: 'WEEK\A1 2 3 4 5 6 7 8 9 10 11 12';
white-space: pre;
position: absolute;
right: -10px; top: 50%;
transform: translateY(-50%);
font-family: 'Bebas Neue', sans-serif;
font-size: 4.5rem;
line-height: 1;
color: rgba(245,240,232,0.04);
text-align: right;
pointer-events: none;
}
.header h1 {
font-family: 'Bebas Neue', sans-serif;
font-size: 5rem;
letter-spacing: 3px;
line-height: 0.9;
margin-bottom: 16px;
}
.header h1 em { color: #e8c547; font-style: normal; }
.header-meta {
display: flex;
gap: 32px;
flex-wrap: wrap;
margin-top: 20px;
}
.meta-item {
display: flex;
flex-direction: column;
}
.meta-item .val {
font-family: 'DM Mono', monospace;
font-size: 1.4rem;
font-weight: 500;
color: #e8c547;
}
.meta-item .lbl {
font-size: 0.65rem;
color: rgba(245,240,232,0.45);
text-transform: uppercase;
letter-spacing: 2px;
}
.tagline {
font-size: 0.8rem;
color: rgba(245,240,232,0.5);
font-family: 'DM Mono', monospace;
margin-top: 6px;
letter-spacing: 0.5px;
}
/* ── NAV ── */
.nav {
background: var(--paper);
border-bottom: 1px solid var(--line);
padding: 0 56px;
display: flex;
gap: 0;
overflow-x: auto;
}
.tab {
padding: 14px 22px;
font-family: 'DM Mono', monospace;
font-size: 0.7rem;
text-transform: uppercase;
letter-spacing: 2px;
color: var(--muted);
background: transparent;
border: none;
border-bottom: 2px solid transparent;
cursor: pointer;
white-space: nowrap;
transition: all 0.2s;
}
.tab:hover { color: var(--ink); }
.tab.active { color: var(--ink); border-bottom-color: var(--ink); }
/* ── CONTENT ── */
.content { padding: 40px 56px; max-width: 1300px; }
.page { display: none; }
.page.active { display: block; }
/* ── PHASE BANNER ── */
.phase-banner {
border-radius: 10px;
padding: 20px 28px;
margin-bottom: 28px;
display: flex;
align-items: center;
justify-content: space-between;
gap: 20px;
flex-wrap: wrap;
}
.phase-banner.p1 { background: rgba(200,73,26,0.08); border: 1.5px solid rgba(200,73,26,0.25); }
.phase-banner.p2 { background: rgba(26,107,200,0.08); border: 1.5px solid rgba(26,107,200,0.25); }
.phase-banner.p3 { background: rgba(26,140,78,0.08); border: 1.5px solid rgba(26,140,78,0.25); }
.phase-name {
font-family: 'Bebas Neue', sans-serif;
font-size: 2rem;
letter-spacing: 2px;
}
.p1 .phase-name { color: var(--p1); }
.p2 .phase-name { color: var(--p2); }
.p3 .phase-name { color: var(--p3); }
.phase-desc { font-size: 0.82rem; color: var(--ink2); line-height: 1.5; max-width: 480px; }
.phase-stats { display: flex; gap: 20px; }
.pstat { text-align: center; }
.pstat .pv { font-family: 'Bebas Neue', sans-serif; font-size: 1.6rem; }
.p1 .pv { color: var(--p1); }
.p2 .pv { color: var(--p2); }
.p3 .pv { color: var(--p3); }
.pstat .pl { font-size: 0.6rem; text-transform: uppercase; letter-spacing: 1px; color: var(--muted); font-family: 'DM Mono', monospace; }
/* ── DAY CARDS ── */
.week-grid {
display: grid;
grid-template-columns: repeat(7, 1fr);
gap: 10px;
margin-bottom: 28px;
}
.day-card {
border-radius: 8px;
border: 1px solid var(--line);
background: white;
padding: 14px 12px;
cursor: pointer;
transition: all 0.2s;
min-height: 120px;
}
.day-card:hover { transform: translateY(-2px); box-shadow: 0 6px 20px rgba(0,0,0,0.08); }
.day-card.selected { box-shadow: 0 0 0 2px var(--ink); }
.day-label {
font-family: 'Bebas Neue', sans-serif;
font-size: 1.1rem;
letter-spacing: 1px;
margin-bottom: 6px;
}
.day-type {
font-size: 0.62rem;
font-family: 'DM Mono', monospace;
text-transform: uppercase;
letter-spacing: 1.5px;
padding: 2px 7px;
border-radius: 3px;
display: inline-block;
margin-bottom: 8px;
}
.type-push { background: rgba(200,73,26,0.1); color: var(--push); }
.type-pull { background: rgba(26,107,200,0.1); color: var(--pull); }
.type-arms { background: rgba(26,140,78,0.1); color: var(--arms); }
.type-shoulders { background: rgba(140,107,26,0.1); color: var(--shoulders); }
.type-legs { background: rgba(107,26,140,0.1); color: var(--legs); }
.type-core { background: rgba(26,122,140,0.1); color: var(--core); }
.type-rest { background: rgba(170,164,153,0.15); color: var(--rest); }
.day-muscles { font-size: 0.7rem; color: var(--muted); line-height: 1.5; }
/* ── EXERCISE TABLE ── */
.ex-panel {
background: white;
border: 1px solid var(--line);
border-radius: 10px;
overflow: hidden;
margin-bottom: 28px;
}
.ex-panel-header {
padding: 16px 24px;
border-bottom: 1px solid var(--line);
display: flex;
align-items: center;
gap: 12px;
background: var(--paper);
}
.ex-panel-title {
font-family: 'Bebas Neue', sans-serif;
font-size: 1.4rem;
letter-spacing: 1px;
}
.ex-panel-sub {
font-family: 'DM Mono', monospace;
font-size: 0.65rem;
color: var(--muted);
text-transform: uppercase;
letter-spacing: 1px;
}
table { width: 100%; border-collapse: collapse; }
th {
font-family: 'DM Mono', monospace;
font-size: 0.62rem;
text-transform: uppercase;
letter-spacing: 1.5px;
color: var(--muted);
padding: 10px 16px;
text-align: left;
border-bottom: 1px solid var(--line);
background: var(--paper);
}
td {
padding: 12px 16px;
font-size: 0.82rem;
border-bottom: 1px solid rgba(212,207,195,0.4);
vertical-align: top;
line-height: 1.4;
}
tr:last-child td { border-bottom: none; }
tr:hover td { background: rgba(245,240,232,0.6); }
.superset-marker {
display: inline-block;
width: 18px; height: 18px;
border-radius: 50%;
font-size: 0.6rem;
font-family: 'DM Mono', monospace;
font-weight: 500;
text-align: center;
line-height: 18px;
margin-right: 6px;
}
.ss-a { background: rgba(200,73,26,0.15); color: var(--push); }
.ss-b { background: rgba(26,107,200,0.15); color: var(--pull); }
.ss-c { background: rgba(26,140,78,0.15); color: var(--arms); }
.note-cell { font-size: 0.72rem; color: var(--muted); font-style: italic; }
.sets-cell { font-family: 'DM Mono', monospace; font-size: 0.78rem; color: var(--ink); white-space: nowrap; }
.rest-cell { font-family: 'DM Mono', monospace; font-size: 0.72rem; color: var(--muted); }
.tempo-cell { font-family: 'DM Mono', monospace; font-size: 0.72rem; color: var(--muted); }
/* ── MILESTONE TIMELINE ── */
.timeline {
position: relative;
padding-left: 32px;
margin-bottom: 32px;
}
.timeline::before {
content: '';
position: absolute;
left: 10px; top: 0; bottom: 0;
width: 2px;
background: var(--line);
}
.milestone {
position: relative;
margin-bottom: 24px;
}
.milestone::before {
content: '';
position: absolute;
left: -26px; top: 6px;
width: 10px; height: 10px;
border-radius: 50%;
border: 2px solid;
}
.milestone.m-p1::before { border-color: var(--p1); background: rgba(200,73,26,0.2); }
.milestone.m-p2::before { border-color: var(--p2); background: rgba(26,107,200,0.2); }
.milestone.m-p3::before { border-color: var(--p3); background: rgba(26,140,78,0.2); }
.milestone.m-final::before { border-color: var(--ink); background: var(--ink); }
.ms-week {
font-family: 'DM Mono', monospace;
font-size: 0.65rem;
text-transform: uppercase;
letter-spacing: 1.5px;
color: var(--muted);
margin-bottom: 4px;
}
.ms-title {
font-family: 'Bebas Neue', sans-serif;
font-size: 1.3rem;
letter-spacing: 1px;
margin-bottom: 6px;
}
.m-p1 .ms-title { color: var(--p1); }
.m-p2 .ms-title { color: var(--p2); }
.m-p3 .ms-title { color: var(--p3); }
.m-final .ms-title { color: var(--ink); }
.ms-body { font-size: 0.8rem; color: var(--ink2); line-height: 1.7; }
.ms-targets {
display: flex;
flex-wrap: wrap;
gap: 8px;
margin-top: 8px;
}
.ms-target {
font-family: 'DM Mono', monospace;
font-size: 0.68rem;
padding: 4px 10px;
border-radius: 4px;
border: 1px solid;
}
.m-p1 .ms-target { border-color: rgba(200,73,26,0.3); color: var(--p1); background: rgba(200,73,26,0.06); }
.m-p2 .ms-target { border-color: rgba(26,107,200,0.3); color: var(--p2); background: rgba(26,107,200,0.06); }
.m-p3 .ms-target { border-color: rgba(26,140,78,0.3); color: var(--p3); background: rgba(26,140,78,0.06); }
.m-final .ms-target { border-color: rgba(26,26,24,0.25); color: var(--ink); background: rgba(26,26,24,0.04); }
/* ── OVERLOAD TABLE ── */
.overload-grid {
display: grid;
grid-template-columns: 1fr 1fr;
gap: 20px;
margin-bottom: 28px;
}
.overload-card {
background: white;
border: 1px solid var(--line);
border-radius: 10px;
overflow: hidden;
}
.oc-header {
padding: 14px 20px;
background: var(--paper);
border-bottom: 1px solid var(--line);
font-family: 'Bebas Neue', sans-serif;
font-size: 1.1rem;
letter-spacing: 1px;
display: flex;
align-items: center;
gap: 8px;
}
.oc-dot { width: 8px; height: 8px; border-radius: 50%; }
.oc-body { padding: 16px 20px; }
.oc-row {
display: flex;
justify-content: space-between;
align-items: center;
padding: 7px 0;
border-bottom: 1px solid rgba(212,207,195,0.3);
font-size: 0.8rem;
}
.oc-row:last-child { border-bottom: none; }
.oc-phase { font-family: 'DM Mono', monospace; font-size: 0.65rem; color: var(--muted); }
.oc-val { font-family: 'DM Mono', monospace; font-size: 0.78rem; font-weight: 500; }
/* ── REHAB SECTION ── */
.rehab-box {
background: rgba(200,124,26,0.06);
border: 1px solid rgba(200,124,26,0.2);
border-radius: 10px;
padding: 24px;
margin-bottom: 28px;
}
.rehab-title {
font-family: 'Bebas Neue', sans-serif;
font-size: 1.3rem;
color: var(--rehab);
letter-spacing: 1px;
margin-bottom: 12px;
}
.rehab-grid {
display: grid;
grid-template-columns: 1fr 1fr 1fr;
gap: 16px;
}
.rehab-item { font-size: 0.8rem; color: var(--ink2); }
.rehab-item strong { display: block; color: var(--ink); margin-bottom: 3px; font-size: 0.82rem; }
.rehab-item span { font-family: 'DM Mono', monospace; font-size: 0.68rem; color: var(--rehab); }
/* RULE */
hr { border: none; border-top: 1px solid var(--line); margin: 24px 0; }
.section-head {
font-family: 'Bebas Neue', sans-serif;
font-size: 1.6rem;
letter-spacing: 2px;
margin-bottom: 16px;
color: var(--ink);
}
/* TOOLTIP */
.tip {
display: inline-block;
background: var(--ink);
color: var(--bg);
font-family: 'DM Mono', monospace;
font-size: 0.65rem;
padding: 2px 7px;
border-radius: 3px;
margin-left: 4px;
letter-spacing: 0.5px;
vertical-align: middle;
}
@media (max-width: 900px) {
.header { padding: 28px 24px; }
.header h1 { font-size: 3rem; }
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<div class="header">
<div class="tagline">// YOUR PERSONAL PLAN — AESTHETICS + ENDURANCE</div>
<h1>12-WEEK<br><em>TRANSFORMATION</em></h1>
<div class="header-meta">
<div class="meta-item"><span class="val">3</span><span class="lbl">Phases</span></div>
<div class="meta-item"><span class="val">5</span><span class="lbl">Training Days</span></div>
<div class="meta-item"><span class="val">60</span><span class="lbl">Min / Session</span></div>
<div class="meta-item"><span class="val">~16</span><span class="lbl">Sets / Muscle / Wk</span></div>
<div class="meta-item"><span class="val">8–15</span><span class="lbl">Rep Range</span></div>
</div>
</div>
<div class="nav">
<button class="tab active" onclick="showPage('schedule')">Weekly Schedule</button>
<button class="tab" onclick="showPage('workouts')">Workouts</button>
<button class="tab" onclick="showPage('milestones')">Milestones & Targets</button>
<button class="tab" onclick="showPage('overload')">Progressive Overload</button>
</div>
<div class="content">
<!-- ═══════════════════════════════ SCHEDULE PAGE ═══════════════════════════════ -->
<div id="page-schedule" class="page active">
<div class="phase-banner p1">
<div>
<div class="phase-name">Phase 1 — Foundation (Weeks 1–4)</div>
<div class="phase-desc">Build the habit, learn every movement with perfect form. Volume is moderate. Focus on mind-muscle connection, especially biceps and shoulders. Every set should be felt, not just done.</div>
</div>
<div class="phase-stats">
<div class="pstat"><div class="pv">3×10</div><div class="pl">Sets × Reps</div></div>
<div class="pstat"><div class="pv">75s</div><div class="pl">Rest</div></div>
<div class="pstat"><div class="pv">RPE 7</div><div class="pl">Effort</div></div>
</div>
</div>
<div class="week-grid" id="phase1-grid">
<div class="day-card" onclick="showWorkout('monday')">
<div class="day-label">MON</div>
<span class="day-type type-push">PUSH</span>
<div class="day-muscles">Chest · Triceps<br>Front Delt</div>
</div>
<div class="day-card" onclick="showWorkout('tuesday')">
<div class="day-label">TUE</div>
<span class="day-type type-rest">REST + REHAB</span>
<div class="day-muscles">Wall Sits · Tibialis<br>Clamshells · TKE</div>
</div>
<div class="day-card" onclick="showWorkout('wednesday')">
<div class="day-label">WED</div>
<span class="day-type type-core">CORE</span>
<div class="day-muscles">Abs · Anti-rotation<br>Lower back</div>
</div>
<div class="day-card" onclick="showWorkout('thursday')">
<div class="day-label">THU</div>
<span class="day-type type-pull">PULL</span>
<div class="day-muscles">Back · Biceps<br>Rear Delt</div>
</div>
<div class="day-card" onclick="showWorkout('friday')">
<div class="day-label">FRI</div>
<span class="day-type type-shoulders">SHOULDERS</span>
<div class="day-muscles">All 3 delt heads<br>+ Arms finisher</div>
</div>
<div class="day-card" onclick="showWorkout('saturday')">
<div class="day-label">SAT</div>
<span class="day-type type-legs">LEGS + REHAB</span>
<div class="day-muscles">Leg press · Curls<br>Extensions + Rehab</div>
</div>
<div class="day-card" onclick="showWorkout('sunday')">
<div class="day-label">SUN</div>
<span class="day-type type-rest">REST</span>
<div class="day-muscles">Walk / stretch<br>Full recovery</div>
</div>
</div>
<div class="phase-banner p2">
<div>
<div class="phase-name">Phase 2 — Intensify (Weeks 5–8)</div>
<div class="phase-desc">Add a 4th set across all major lifts. Introduce supersets for arms. Rest drops to 60s for isolation work. This is where visible changes start — biceps and shoulders get hit directly twice a week.</div>
</div>
<div class="phase-stats">
<div class="pstat"><div class="pv">4×10</div><div class="pl">Sets × Reps</div></div>
<div class="pstat"><div class="pv">60s</div><div class="pl">Rest</div></div>
<div class="pstat"><div class="pv">RPE 8</div><div class="pl">Effort</div></div>
</div>
</div>
<p style="font-size:0.82rem;color:var(--muted);margin-bottom:16px;font-family:'DM Mono',monospace">
Same split as Phase 1. Changes are in volume and intensity per session — see Workouts tab for Phase 2 notes.
</p>
<div class="phase-banner p3">
<div>
<div class="phase-name">Phase 3 — Peak (Weeks 9–12)</div>
<div class="phase-desc">Higher reps (12–15), shorter rest (45–60s), tri-sets for arms and shoulders. This phase maximises muscle endurance and the "pump" aesthetic — dense, defined muscles. By week 12 people will notice.</div>
</div>
<div class="phase-stats">
<div class="pstat"><div class="pv">4×12</div><div class="pl">Sets × Reps</div></div>
<div class="pstat"><div class="pv">45s</div><div class="pl">Rest (iso)</div></div>
<div class="pstat"><div class="pv">RPE 8-9</div><div class="pl">Effort</div></div>
</div>
</div>
<div style="background:white;border:1px solid var(--line);border-radius:10px;padding:20px 24px;margin-top:8px">
<div style="font-family:'Bebas Neue',sans-serif;font-size:1.1rem;letter-spacing:1px;margin-bottom:10px">Why This Split Fixes Your Visibility Problem</div>
<div style="display:grid;grid-template-columns:1fr 1fr 1fr;gap:16px;font-size:0.8rem;color:var(--ink2);line-height:1.6">
<div><strong style="color:var(--arms)">Arms hit 3×/week</strong><br>Mon (triceps), Thu (biceps), Fri (both as finisher). Your current plan hits each muscle once. This triples direct arm stimulus.</div>
<div><strong style="color:var(--shoulders)">Shoulders every session</strong><br>Lateral raises on Mon, rear delts on Thu, full shoulder day on Fri. Shoulders are the #1 muscle that makes you look built in a t-shirt.</div>
<div><strong style="color:var(--pull)">Back still prioritised</strong><br>Your cable row and lat pulldown are your strongest lifts — kept and built on. V-taper + bigger arms = completely different look by week 12.</div>
</div>
</div>
</div>
<!-- ═══════════════════════════════ WORKOUTS PAGE ═══════════════════════════════ -->
<div id="page-workouts" class="page">
<div style="display:flex;gap:10px;flex-wrap:wrap;margin-bottom:24px" id="day-tabs">
<button class="tab active" onclick="showDay('mon')" style="border:1px solid var(--line);border-radius:6px;padding:8px 16px">MON — Push</button>
<button class="tab" onclick="showDay('thu')" style="border:1px solid var(--line);border-radius:6px;padding:8px 16px">THU — Pull</button>
<button class="tab" onclick="showDay('fri')" style="border:1px solid var(--line);border-radius:6px;padding:8px 16px">FRI — Shoulders + Arms</button>
<button class="tab" onclick="showDay('sat')" style="border:1px solid var(--line);border-radius:6px;padding:8px 16px">SAT — Legs + Rehab</button>
<button class="tab" onclick="showDay('wed')" style="border:1px solid var(--line);border-radius:6px;padding:8px 16px">WED — Core</button>
</div>
<!-- MON -->
<div id="day-mon" class="day-workout">
<div class="ex-panel">
<div class="ex-panel-header">
<div>
<div class="ex-panel-title">MONDAY — PUSH (Chest + Triceps + Front Delt)</div>
<div class="ex-panel-sub">~55 min · P1: 3×10-12 · P2: 4×10 · P3: 4×10-12 + superset finisher</div>
</div>
</div>
<table>
<tr><th>#</th><th>Exercise</th><th>Sets × Reps</th><th>Rest</th><th>Tempo</th><th>Notes</th></tr>
<tr>
<td>1</td>
<td><strong>Incline Bench Press</strong> (Smith / DB)</td>
<td class="sets-cell">P1: 3×10<br>P2: 4×8-10<br>P3: 4×10</td>
<td class="rest-cell">90s</td>
<td class="tempo-cell">3-1-1</td>
<td class="note-cell">Primary strength lift. 3s down, 1s pause at bottom, 1s up. Break your 40kg plateau here. Start session with this when fresh.</td>
</tr>
<tr>
<td>2</td>
<td><strong>Flat Bench Press</strong> (Smith)</td>
<td class="sets-cell">P1: 3×10<br>P2: 4×10<br>P3: 4×12</td>
<td class="rest-cell">75s</td>
<td class="tempo-cell">2-0-1</td>
<td class="note-cell">Second compound. Don't skip this — chest width comes from flat. Start 5kg lighter than incline.</td>
</tr>
<tr>
<td>3</td>
<td><strong>Pec Deck</strong> (Cable Fly)</td>
<td class="sets-cell">P1: 3×12<br>P2: 3×12<br>P3: 4×15</td>
<td class="rest-cell">60s</td>
<td class="tempo-cell">2-1-2</td>
<td class="note-cell">Squeeze hard at peak contraction. Hold 1s. This builds chest definition, not just mass.</td>
</tr>
<tr>
<td>4</td>
<td><strong>Overhead Tricep Extension</strong> (Cable)</td>
<td class="sets-cell">P1: 3×12<br>P2: 4×12<br>P3: 4×15</td>
<td class="rest-cell">60s</td>
<td class="tempo-cell">3-0-1</td>
<td class="note-cell">Long head of tricep — biggest part. Elbows stay still, only forearm moves. You've been at 30kg — target 35kg by week 8.</td>
</tr>
<tr style="background:rgba(200,73,26,0.03)">
<td>5A <span class="superset-marker ss-a">A</span></td>
<td><strong>Tricep Pushdown</strong> (rope attachment)</td>
<td class="sets-cell">P1: 3×12<br>P2: 3×12<br>P3: 3×15</td>
<td class="rest-cell">—</td>
<td class="tempo-cell">2-1-1</td>
<td class="note-cell"><strong>SUPERSET with 5B (P2/P3 only).</strong> Flare elbows out at bottom, squeeze.</td>
</tr>
<tr style="background:rgba(200,73,26,0.03)">
<td>5B <span class="superset-marker ss-b">B</span></td>
<td><strong>Lateral Raise</strong> (DB, standing)</td>
<td class="sets-cell">P1: —<br>P2: 3×15<br>P3: 3×15</td>
<td class="rest-cell">60s</td>
<td class="tempo-cell">2-1-2</td>
<td class="note-cell">Added in P2. Slight forward lean, lead with elbows not hands. 10kg → target 12.5 by week 12.</td>
</tr>
</table>
</div>
</div>
<!-- THU -->
<div id="day-thu" class="day-workout" style="display:none">
<div class="ex-panel">
<div class="ex-panel-header">
<div>
<div class="ex-panel-title">THURSDAY — PULL (Back + Biceps + Rear Delt)</div>
<div class="ex-panel-sub">~58 min · This day fixes your arm visibility problem directly</div>
</div>
</div>
<table>
<tr><th>#</th><th>Exercise</th><th>Sets × Reps</th><th>Rest</th><th>Tempo</th><th>Notes</th></tr>
<tr>
<td>1</td>
<td><strong>Seated Cable Row</strong></td>
<td class="sets-cell">P1: 3×10<br>P2: 4×10<br>P3: 4×10</td>
<td class="rest-cell">90s</td>
<td class="tempo-cell">2-1-2</td>
<td class="note-cell">Your strongest lift (85kg). Target 90kg by week 8, 95kg by week 12. Row to lower chest, squeeze scapula.</td>
</tr>
<tr>
<td>2</td>
<td><strong>Lat Pulldown</strong> (wide grip)</td>
<td class="sets-cell">P1: 3×10<br>P2: 4×10<br>P3: 4×12</td>
<td class="rest-cell">75s</td>
<td class="tempo-cell">2-1-2</td>
<td class="note-cell">You've plateaued at 55kg. Target 60kg by week 6. Lean back slightly, pull to upper chest, full stretch at top.</td>
</tr>
<tr>
<td>3</td>
<td><strong>Pull-ups / Assisted Pull-ups</strong></td>
<td class="sets-cell">3 × AMRAP<br>(all phases)</td>
<td class="rest-cell">90s</td>
<td class="tempo-cell">2-0-1</td>
<td class="note-cell">Do as many as you can. Track reps week to week. By W12 target 3 more reps than W1. Use assist machine if needed.</td>
</tr>
<tr>
<td>4</td>
<td><strong>Rear Delt Fly</strong> (machine or DB bent-over)</td>
<td class="sets-cell">P1: 3×15<br>P2: 3×15<br>P3: 4×15</td>
<td class="rest-cell">60s</td>
<td class="tempo-cell">2-1-2</td>
<td class="note-cell">Most neglected muscle for aesthetics. Makes shoulders look 3D. Lead with elbows, squeeze at top. 35kg → 40kg by W8.</td>
</tr>
<tr style="background:rgba(26,107,200,0.03)">
<td>5A <span class="superset-marker ss-a">A</span></td>
<td><strong>Preacher Curl</strong> (EZ bar / DB)</td>
<td class="sets-cell">P1: 3×12<br>P2: 3×12<br>P3: 3×15</td>
<td class="rest-cell">—</td>
<td class="tempo-cell">3-1-1</td>
<td class="note-cell"><strong>SUPERSET with 5B.</strong> You've been stuck at 15kg. 3s eccentric (down) phase = key to bicep growth. Target 17.5kg by W8.</td>
</tr>
<tr style="background:rgba(26,107,200,0.03)">
<td>5B <span class="superset-marker ss-b">B</span></td>
<td><strong>Hammer Curl</strong> (DB, alternating)</td>
<td class="sets-cell">P1: 3×12<br>P2: 3×12<br>P3: 3×15</td>
<td class="rest-cell">60s</td>
<td class="tempo-cell">2-1-2</td>
<td class="note-cell">Brachialis + brachioradialis = arm thickness. 10kg → 12.5kg by W8. No swinging — strict form only.</td>
</tr>
<tr>
<td>6</td>
<td><strong>Face Pull</strong> (cable, rope)</td>
<td class="sets-cell">3×15 (all phases)</td>
<td class="rest-cell">60s</td>
<td class="tempo-cell">2-1-2</td>
<td class="note-cell">Rotator cuff health + rear delt. Pull to face level, elbows flare up. Non-negotiable injury prevention for your push volume.</td>
</tr>
</table>
</div>
</div>
<!-- FRI -->
<div id="day-fri" class="day-workout" style="display:none">
<div class="ex-panel">
<div class="ex-panel-header">
<div>
<div class="ex-panel-title">FRIDAY — SHOULDERS + ARMS (Dedicated Day)</div>
<div class="ex-panel-sub">~60 min · THE session that changes how you look in a t-shirt</div>
</div>
</div>
<table>
<tr><th>#</th><th>Exercise</th><th>Sets × Reps</th><th>Rest</th><th>Tempo</th><th>Notes</th></tr>
<tr>
<td>1</td>
<td><strong>DB Shoulder Press</strong> (seated)</td>
<td class="sets-cell">P1: 3×10<br>P2: 4×10<br>P3: 4×10</td>
<td class="rest-cell">90s</td>
<td class="tempo-cell">2-1-1</td>
<td class="note-cell">Start light and build. This is your primary overhead press — key for shoulder mass. Elbows at 45°, don't flare out wide.</td>
</tr>
<tr style="background:rgba(140,107,26,0.03)">
<td>2A <span class="superset-marker ss-a">A</span></td>
<td><strong>Lateral Raise</strong> (DB, seated)</td>
<td class="sets-cell">P1: 3×15<br>P2: 4×15<br>P3: 4×15</td>
<td class="rest-cell">—</td>
<td class="tempo-cell">2-1-3</td>
<td class="note-cell"><strong>SUPERSET with 2B.</strong> 3s SLOW on the way down — eccentric is where lateral head grows. Seated = less cheating.</td>
</tr>
<tr style="background:rgba(140,107,26,0.03)">
<td>2B <span class="superset-marker ss-b">B</span></td>
<td><strong>Rear Delt Fly</strong> (cable, bent-over)</td>
<td class="sets-cell">P1: 3×15<br>P2: 4×15<br>P3: 4×15</td>
<td class="rest-cell">60s</td>
<td class="tempo-cell">2-1-2</td>
<td class="note-cell">Hit rear delts twice a week total (also Thu). This is what makes shoulders look 3D from every angle.</td>
</tr>
<tr>
<td>3</td>
<td><strong>Upright Row</strong> (cable, EZ bar)</td>
<td class="sets-cell">P1: 3×12<br>P2: 3×12<br>P3: 4×12</td>
<td class="rest-cell">60s</td>
<td class="tempo-cell">2-1-2</td>
<td class="note-cell">Traps + side delt. Keep bar/cable close to body, elbows above wrists. Don't go heavy — shoulder impingement risk.</td>
</tr>
<tr style="background:rgba(26,140,78,0.03)">
<td>4A <span class="superset-marker ss-a">A</span></td>
<td><strong>Barbell / EZ Bar Curl</strong></td>
<td class="sets-cell">P1: 3×10<br>P2: 3×12<br>P3: 3×15</td>
<td class="rest-cell">—</td>
<td class="tempo-cell">3-1-1</td>
<td class="note-cell"><strong>SUPERSET with 4B.</strong> You've been at 7.5kg dumbbells — switch to EZ bar and start at 15kg total. Target 20kg by W8.</td>
</tr>
<tr style="background:rgba(26,140,78,0.03)">
<td>4B <span class="superset-marker ss-b">B</span></td>
<td><strong>Tricep Pushdown</strong> (straight bar)</td>
<td class="sets-cell">P1: 3×12<br>P2: 3×12<br>P3: 3×15</td>
<td class="rest-cell">45s</td>
<td class="tempo-cell">2-1-1</td>
<td class="note-cell">Arms superset = maximum pump in 6 minutes. Keep rest to 45s for metabolic stress. This phase builds visible arms.</td>
</tr>
<tr style="background:rgba(26,140,78,0.05)">
<td>5 <span class="tip">P3 ONLY</span></td>
<td><strong>21s Bicep Curl</strong> (DB, weeks 9–12)</td>
<td class="sets-cell">3×21</td>
<td class="rest-cell">75s</td>
<td class="tempo-cell">controlled</td>
<td class="note-cell">7 bottom-half reps + 7 top-half + 7 full range. Brutal pump, hits all portions of the curl. Use 6–7kg DB.</td>
</tr>
</table>
</div>
</div>
<!-- SAT -->
<div id="day-sat" class="day-workout" style="display:none">
<div class="ex-panel">
<div class="ex-panel-header">
<div>
<div class="ex-panel-title">SATURDAY — LEGS + KNEE REHAB</div>
<div class="ex-panel-sub">~55 min · Modified for knee rehab — no squats, no lunges. Progressive and safe.</div>
</div>
</div>
<table>
<tr><th>#</th><th>Exercise</th><th>Sets × Reps</th><th>Rest</th><th>Notes</th></tr>
<tr>
<td>1</td>
<td><strong>Leg Press</strong> (high foot placement)</td>
<td class="sets-cell">P1: 3×15<br>P2: 4×12<br>P3: 4×15</td>
<td class="rest-cell">90s</td>
<td class="note-cell">High foot = glutes/hamstrings dominant, less knee stress. Don't lock out. Go light and build. Prioritise range over weight.</td>
</tr>
<tr>
<td>2</td>
<td><strong>Leg Curl</strong> (machine, lying or seated)</td>
<td class="sets-cell">P1: 3×12<br>P2: 4×12<br>P3: 4×15</td>
<td class="rest-cell">75s</td>
<td class="note-cell">Hamstrings. Knee-friendly. Slow eccentric (3s down). This also helps knee stability long-term.</td>
</tr>
<tr>
<td>3</td>
<td><strong>Leg Extension</strong> (machine, light)</td>
<td class="sets-cell">P1: 3×15<br>P2: 3×15<br>P3: 3×20</td>
<td class="rest-cell">60s</td>
<td class="note-cell">Keep weight light — this is for rehab stimulus, not strength. Pain = stop. Aim for full extension without locking out hard.</td>
</tr>
<tr>
<td>4</td>
<td><strong>Back Extension</strong> (machine/bench)</td>
<td class="sets-cell">3×15 (all phases)</td>
<td class="rest-cell">60s</td>
<td class="note-cell">Lower back + glutes. Add a 5kg plate in P2. Great for posture and posterior chain without knee load.</td>
</tr>
</table>
</div>
<div class="rehab-box">
<div class="rehab-title">🦵 Knee Rehab Protocol — After Every Leg Session + Tuesday</div>
<div class="rehab-grid">
<div class="rehab-item"><strong>Wall Sit</strong><span>3 × 30–45s → build to 60s by W8</span><br>Feet shoulder-width, 90° knee angle. Stop if sharp pain.</div>
<div class="rehab-item"><strong>Tibialis Raises</strong><span>3 × 20 → 3 × 25 by W6</span><br>Back against wall, heels forward, lift toes. Prevents shin splints, strengthens anterior chain.</div>
<div class="rehab-item"><strong>Clamshells</strong><span>3 × 20 each side → add band W5</span><br>Hip abductor strength = knee tracking. Add resistance band in Phase 2.</div>
<div class="rehab-item"><strong>Terminal Knee Extension (TKE)</strong><span>3 × 15 each side — NEW ADDITION</span><br>Band around a post, slight knee bend, straighten and squeeze VMO. Best exercise for patellar tracking.</div>
<div class="rehab-item"><strong>Glute Bridge</strong><span>3 × 20 → single-leg W6+</span><br>Glute activation = takes load off knee. Progress to single-leg when comfortable.</div>
<div class="rehab-item"><strong>Calf Raise</strong><span>2 × 25 (bodyweight)</span><br>Achilles + ankle stability. Do these slow on a step if possible.</div>
</div>
</div>
</div>
<!-- WED -->
<div id="day-wed" class="day-workout" style="display:none">
<div class="ex-panel">
<div class="ex-panel-header">
<div>
<div class="ex-panel-title">WEDNESDAY — CORE (Log This!)</div>
<div class="ex-panel-sub">~30–35 min · Anti-rotation + stability = better on every other lift</div>
</div>
</div>
<table>
<tr><th>#</th><th>Exercise</th><th>Sets × Reps/Duration</th><th>Rest</th><th>Notes</th></tr>
<tr><td>1</td><td><strong>Plank</strong></td><td class="sets-cell">3 × 30–45s<br>→ 60s by W8</td><td class="rest-cell">45s</td><td class="note-cell">Straight line head to heel. Track time improvements week to week — this is your core benchmark.</td></tr>
<tr><td>2</td><td><strong>Dead Bug</strong></td><td class="sets-cell">3 × 10 each side</td><td class="rest-cell">45s</td><td class="note-cell">Lower back pressed flat to floor. Opposite arm + leg extend slowly. Anti-extension core stability — translates to better pressing.</td></tr>
<tr><td>3</td><td><strong>Pallof Press</strong> (cable)</td><td class="sets-cell">3 × 12 each side</td><td class="rest-cell">45s</td><td class="note-cell">Anti-rotation. Stand sideways to cable, press out and hold. This is what real core training looks like — far better than crunches.</td></tr>
<tr><td>4</td><td><strong>Cable Crunch</strong></td><td class="sets-cell">3 × 15<br>→ 4 × 15 by W5</td><td class="rest-cell">45s</td><td class="note-cell">Kneel facing cable, rope behind head, crunch down. Weighted ab work — builds visible abs on top of the fat loss from training.</td></tr>
<tr><td>5</td><td><strong>Hollow Body Hold</strong></td><td class="sets-cell">3 × 20s<br>→ 3 × 30s by W6</td><td class="rest-cell">45s</td><td class="note-cell">Lie flat, arms overhead, lower back pressed down, lift legs + shoulders off floor. Gymnastic core compression.</td></tr>
</table>
</div>
</div>
</div>
<!-- ═══════════════════════════════ MILESTONES PAGE ═══════════════════════════════ -->
<div id="page-milestones" class="page">
<p style="font-size:0.82rem;color:var(--muted);margin-bottom:28px;font-family:'DM Mono',monospace;line-height:1.6">
These are specific, measurable checkpoints. At each milestone, evaluate whether you're on track. If a target feels easy, push the next one harder. If it feels impossible, your form might need work — don't just grind through bad reps.
</p>
<div class="timeline">
<div class="milestone m-p1">
<div class="ms-week">// WEEK 2 — First check-in</div>
<div class="ms-title">Foundation Locked</div>
<div class="ms-body">You should be hitting every exercise with clean form. The goal this week is not weight — it's consistency and mind-muscle connection. Focus especially on feeling your biceps, not just moving the weight.</div>
<div class="ms-targets">
<span class="ms-target">All 5 days completed ✓</span>
<span class="ms-target">Plank ≥ 30s</span>
<span class="ms-target">Knee rehab done both Tue + Sat</span>
<span class="ms-target">Bicep curl with full 3s eccentric</span>
</div>
</div>
<div class="milestone m-p1">
<div class="ms-week">// END OF WEEK 4 — Phase 1 Complete</div>
<div class="ms-title">First Strength Benchmarks</div>
<div class="ms-body">By week 4 you should have baseline numbers across every lift. These will be your reference point for all future progression. If any of these feel easy, you started too light — good, now push faster.</div>
<div class="ms-targets">
<span class="ms-target">Incline Bench → 42.5kg × 10</span>
<span class="ms-target">Cable Row → 87.5kg × 10</span>
<span class="ms-target">Lat Pulldown → 57.5kg × 10</span>
<span class="ms-target">Bicep Curl → 8.75kg × 12</span>
<span class="ms-target">Preacher Curl → 16kg × 12</span>
<span class="ms-target">Shoulder Press → first 5 sessions done</span>
<span class="ms-target">Plank → 45s</span>
<span class="ms-target">Wall Sit → 45s</span>
</div>
</div>
<div class="milestone m-p2">
<div class="ms-week">// END OF WEEK 6 — Mid-Phase 2</div>
<div class="ms-title">Visible Changes Begin</div>
<div class="ms-body">Shoulders should look noticeably wider than week 1 — the dedicated Friday session + lateral raises twice a week does this fast. Arms should feel different when you flex. This is where the "nobody can tell" problem starts to reverse.</div>
<div class="ms-targets">
<span class="ms-target">Lat Pulldown → 60kg × 10</span>
<span class="ms-target">Hammer Curl → 11.25kg × 12</span>
<span class="ms-target">Lateral Raise → 11.25kg × 12</span>
<span class="ms-target">Supersets introduced on Thu + Fri</span>
<span class="ms-target">Clamshells with band added</span>
<span class="ms-target">TKE — zero pain with 3 sets</span>
</div>
</div>
<div class="milestone m-p2">
<div class="ms-week">// END OF WEEK 8 — Phase 2 Complete</div>
<div class="ms-title">Strength Milestone — Major Jump</div>
<div class="ms-body">This is your biggest strength checkpoint. 8 weeks of consistent training should translate to meaningful weight increases across all lifts. Your arms and shoulders should now be visibly developed — the weekly arm tri-frequency is kicking in.</div>
<div class="ms-targets">
<span class="ms-target">Incline Bench → 45kg × 10</span>
<span class="ms-target">Cable Row → 90–92.5kg × 10</span>
<span class="ms-target">OHT Extension → 33–35kg × 12</span>
<span class="ms-target">Tricep Pushdown → 40kg × 12</span>
<span class="ms-target">Preacher Curl → 17.5kg × 12</span>
<span class="ms-target">Hammer Curl → 12.5kg × 12</span>
<span class="ms-target">EZ Bar Curl → 20kg × 12</span>
<span class="ms-target">Shoulder Press → 14–16kg DB × 10</span>
<span class="ms-target">Plank → 60s</span>
<span class="ms-target">Wall Sit → 60s</span>
<span class="ms-target">Pull-ups → +2 reps vs Week 1</span>
</div>
</div>
<div class="milestone m-p3">
<div class="ms-week">// END OF WEEK 10 — Mid-Phase 3</div>
<div class="ms-title">Endurance + Definition Peak</div>
<div class="ms-body">Phase 3's shorter rest and higher reps should give you a noticeable pump throughout sessions. Muscles will appear fuller even on rest days as capillary density increases. You'll need more water and more food to support this phase.</div>
<div class="ms-targets">
<span class="ms-target">All tri-sets completed on Fri</span>
<span class="ms-target">21s curls without form breakdown</span>
<span class="ms-target">45s rest maintained on arm isolation</span>
<span class="ms-target">Leg press → 10kg more than W1</span>
<span class="ms-target">Back extension with added plate</span>
</div>
</div>
<div class="milestone m-final">
<div class="ms-week">// END OF WEEK 12 — FINAL BENCHMARKS</div>
<div class="ms-title">12-Week Transformation Targets</div>
<div class="ms-body">These are your final targets. If you hit most of these, your physique will be measurably and visibly different — wider shoulders, defined arms, better posture from back work, functional core. People will notice.</div>
<div class="ms-targets">
<span class="ms-target">Incline Bench → 47.5–50kg × 10</span>
<span class="ms-target">Cable Row → 95kg × 10</span>
<span class="ms-target">Lat Pulldown → 62.5kg × 10</span>
<span class="ms-target">Preacher Curl → 18–20kg × 12</span>
<span class="ms-target">Hammer Curl → 13.75–15kg × 12</span>
<span class="ms-target">EZ Bar Curl → 22.5kg × 12</span>
<span class="ms-target">Shoulder Press → 17.5–20kg DB × 10</span>
<span class="ms-target">Lateral Raise → 12.5kg × 15</span>
<span class="ms-target">OHT Extension → 35–37.5kg × 12</span>
<span class="ms-target">Tricep Pushdown → 42.5kg × 12</span>
<span class="ms-target">Pull-ups → +3 reps vs Week 1</span>
<span class="ms-target">Plank → 75s</span>
<span class="ms-target">Knee pain-free on daily activities</span>
</div>
</div>
</div>
</div>
<!-- ═══════════════════════════════ OVERLOAD PAGE ═══════════════════════════════ -->
<div id="page-overload" class="page">
<p style="font-size:0.82rem;color:var(--muted);margin-bottom:24px;font-family:'DM Mono',monospace;line-height:1.6">
Progressive overload is the only reason muscles grow. These are the exact rules to follow. Add weight when you hit the top of the rep range for all sets with good form. Drop back 10% if form breaks.
</p>
<div class="section-head">The Overload Rules</div>
<div style="display:grid;grid-template-columns:1fr 1fr 1fr;gap:16px;margin-bottom:28px">
<div style="background:white;border:1px solid var(--line);border-radius:10px;padding:20px">
<div style="font-family:'Bebas Neue',sans-serif;font-size:1.1rem;letter-spacing:1px;color:var(--p1);margin-bottom:8px">Compound Lifts</div>
<div style="font-size:0.8rem;color:var(--ink2);line-height:1.7">
Bench, Row, Lat Pulldown, Shoulder Press<br><br>
<strong>Add weight when:</strong> You complete all sets at top of rep range (e.g. 3×10 all sets)<br><br>
<strong>Increment:</strong> +2.5kg per session<br><br>
<strong>If you fail mid-set:</strong> Repeat same weight next session
</div>
</div>
<div style="background:white;border:1px solid var(--line);border-radius:10px;padding:20px">
<div style="font-family:'Bebas Neue',sans-serif;font-size:1.1rem;letter-spacing:1px;color:var(--p2);margin-bottom:8px">Isolation Lifts</div>
<div style="font-size:0.8rem;color:var(--ink2);line-height:1.7">
Curls, extensions, lateral raises, pec deck<br><br>
<strong>Add weight when:</strong> All sets at top rep range, last set feels like ≥ 2 reps in reserve<br><br>
<strong>Increment:</strong> +1.25kg (microload) or +2.5kg if easy<br><br>
<strong>Alternative:</strong> Add 1 rep per set instead of weight
</div>
</div>
<div style="background:white;border:1px solid var(--line);border-radius:10px;padding:20px">
<div style="font-family:'Bebas Neue',sans-serif;font-size:1.1rem;letter-spacing:1px;color:var(--p3);margin-bottom:8px">Bodyweight / Timed</div>
<div style="font-size:0.8rem;color:var(--ink2);line-height:1.7">
Pull-ups, plank, wall sit, rehab work<br><br>
<strong>Progress by:</strong> +1 rep per week for pull-ups, +5s per week for holds<br><br>
<strong>Pull-ups plateau:</strong> Use assisted machine to go heavier on lat pulldown in parallel<br><br>
<strong>Never skip these</strong> — biggest long-term gains
</div>
</div>
</div>
<div class="section-head">Per-Exercise Overload Schedule</div>
<div class="overload-grid">
<div class="overload-card">
<div class="oc-header"><div class="oc-dot" style="background:var(--push)"></div>Incline Bench Press</div>
<div class="oc-body">
<div class="oc-row"><span>Current (Mar 18)</span><span class="oc-val">40kg × 10</span></div>
<div class="oc-row"><span class="oc-phase">W4 Target</span><span class="oc-val">42.5kg × 10</span></div>
<div class="oc-row"><span class="oc-phase">W8 Target</span><span class="oc-val">45–47.5kg × 10</span></div>
<div class="oc-row"><span class="oc-phase">W12 Target</span><span class="oc-val">50kg × 10</span></div>
<div class="oc-row"><span class="oc-phase">Increment</span><span class="oc-val">+2.5kg / 2 sessions</span></div>
</div>
</div>