Welcome to Your 12-Week Program
This hub is part of the full Masc Muscle Program.Preview mode lets you see the structure.All content without a 🔒 is available to view.
Follow these steps in order for best results.
Step 1: Start Here
Learn how this program works and set up for success.
Step 2: Choose Your Split
Pick the 3, 4, 5, or 6-day program that fits your lifestyle.
Resources & Tracking
Nutrition & mindset guides, 60+ video demos, pdf downloads, and a workout tracking sheet.
Progress isn’t about perfection. It’s about showing up consistently. Stick with this system and you’ll see the results.
© 2025 XG Fitness. All rights reserved.
Step 1: Quickstart Guide
Set yourself up for success before starting your split.
How This Program Works
12 weeks. 3 phases.
Foundation
→ learn the movements, prepare your body for the program
Overload
→ building strength and size through progressive overload
Intensity
→ advanced methods to lose fat & define the muscle you've built
Choose the split that fits your lifestyle (3–6 days/week).Each workout links directly to video demos + form cues.
How to Read Set/Rep Notation
Example: 3×12 = 3 sets of 12 reps. Do 12 reps, rest, repeat for 3 total sets.
Your Quickstart Checklist
✔ Read the Welcome Guide
✔ Pick your training split
✔ Follow workouts in order
✔ Use the Fueling + Mindset guides
✔ Track your progress weekly
This program was built from my own training journey.Every workout you’ll do here is tested, optimized, and designed to give you results.
© 2025 XG Fitness. All rights reserved.
Step 2: Choose Your Split
You’ll follow one split for the full 12 weeks. Pick the option that matches your lifestyle (3–6 days/week).
3-Day Split : The Essentials
Upper / Lower / Upper.
Perfect if you’re new to training or prefer more rest days.
⏱ 60–75 min per day.
Beginner
4-Day Split : The Perfect Balance
Push / Pull / Legs / Upper
For those who want results without committing 5–6 days.
⏱ 75–90 min per day.
Intermediate
5-Day Split : The Hybrid
Push / Pull / Legs / Shoulders & Arms / Chest & Back
More volume and variety for faster gains, still manageable for most lifters.
⏱ 90–120 min per day.
Advanced
6-Day Split : The Elite Split
Chest & Back / Legs / Shoulders & Arms / Legs / Shoulders & Back / Chest & Arms
High-volume plan for experienced lifters. Delivers maximum results..
⏱ 90–120 min per day.
Advanced
Because of the size of this program, the hub is split into two secure sections. You may be asked to log in again when moving between splits
There’s no perfect program. The best split is the one you stick with. Pick your path and commit.
© 2025 XG Fitness. All rights reserved.
Resources & Tracking
Use these tools alongside your training to maximize results and stay consistent.
Video Library
60+ form demos and cues for every exercise in your program.
Nutrition Guide
High-level nutrition guidance to fuel muscle growth and recovery.
Mindset Guide
Practical tools for staying consistent, handling gym anxiety, and pushing through dips.
WORKOUT PDFs
Download printable PDFs for each split (3, 4, 5, and 6-day).
EXERCISE ALTERNATIVES PDF
Quick swaps if you’re missing equipment or need a substitute exercise
Workout Tracking
Log your weights and reps weekly to stay accountable and see your progress add up.
To use the tracker: open the sheet → File → Make a copy → save to your own Google Drive.
The right tools don’t just guide your training, they keep you accountable. Use them and the results will follow.
© 2025 XG Fitness. All rights reserved.
Video Library
60+ demos and form cues for every exercise in your program.
Good form is what will separate your results from everyone else. Never compromise it for heavy ego lifts.
© 2025 XG Fitness. All rights reserved.
Start here
You’ll train 3x/week (Upper / Lower / Upper) 60–75 min per day.
Follow the weeks in order.
Phase 1
Weeks 1–2: Learning the exercises & preparing your body for the program
Phase 2
Weeks 3–8 : focusing on lifting heavy, building strength + size
Phase 3
Weeks 9–12 : Shedding fat while keeping the muscle you've built
Three days. That’s all it takes to start proving to yourself you can change. Keep showing up, and let consistency do the heavy lifting
© 2025 XG Fitness. All rights reserved.
Phase 1
Goal: learn the lifts, using controlled tempo and a slightly higher reps.Rest 90–120s
Warm up: 2 light sets of your 1st exercise
Week 1
Click on each exercise to see the video demo below it
Week 2
Focus on doing the exercises correctly. Heavy weight isn't the focus here
This phase is about earning your base. Don’t chase perfection, chase the habit. Lay the bricks now, and the walls will build themselves.
© 2025 XG Fitness. All rights reserved.
Phase 2
Goal: lift heavy and train to failure, this is where you grow.Rest 90–180s
Warm up: 2 light sets of your 1st exercise
Week 3
Choose a weight that allows you to reach failure
Week 4
You should be increasing reps this week, push yourself
Week 5
Increase your reps again, this is how you grow
Week 6
You should be increasing weight this week, lift as heavy as you can but don't compromise form
Week 7
Increase your reps this week, the limit only exists in your mind
Week 8
The last stretch of this phase, keep pushing. It will be worth it.
Progress isn’t about adding weight at all costs. It’s about control, form, and building strength you can carry forward. Train smarter, not just heavier.
© 2025 XG Fitness. All rights reserved.
Phase 3
Goal: lose fat and define the muscle you’ve built. This is where your hard work is revealedRest 60–120s
Do 15 min cardio after workout.
Warm up: 2 light sets of your 1st exercise
Week 9
This phase isn't going to be easy, but it is going to worth it.
Week 10
This phase is about isolating your muscles and feeling them with every exercise. Control your tempo
Week 11
Lean into the pain and it will make you stronger
Week 12
You made it this far, don't slow down now
© 2025 XG Fitness. All rights reserved.
Start here
You’ll train 4x/week (Push / Pull / Legs / Upper) 75–90 min per day.
Follow the weeks in order.
Phase 1
Weeks 1–2: Learning the exercises & preparing your body for the program
Phase 2
Weeks 3–8 : focusing on lifting heavy, building strength + size
Phase 3
Weeks 9–12 : Shedding fat while keeping the muscle you've built
4 days a week. The sweet spot between intensity and recovery. Train hard, rest well, and let the results compound.
© 2025 XG Fitness. All rights reserved.
Phase 1
Goal: learn the lifts, using controlled tempo and a slightly higher reps.Rest 90–120s
Warm up: 2 light sets of your 1st exercise
Week 1
Click on each exercise to see the video demo below it
Week 2
Focus on doing the exercises correctly. Heavy weight isn't the focus here
This phase is about earning your base. Don’t chase perfection, chase the habit. Lay the bricks now, and the walls will build themselves.
© 2025 XG Fitness. All rights reserved.
Phase 2
Goal: lift heavy and train to failure, this is where you grow.Rest 90–180s
Warm up: 2 light sets of your 1st exercise
Week 3
Choose a weight that allows you to reach failure
Week 4
You should be increasing reps this week, push yourself
Week 5
Increase your reps again, this is how you grow
Week 6
You should be increasing weight this week, lift as heavy as you can but don't compromise form
Week 7
Increase your reps this week, the limit only exists in your mind
Week 8
The last stretch of this phase, keep pushing. It will be worth it.
Progress isn’t about adding weight at all costs. It’s about control, form, and building strength you can carry forward. Train smarter, not just heavier.
© 2025 XG Fitness. All rights reserved.
Phase 3
Goal: lose fat and define the muscle you’ve built. This is where your hard work is revealedRest 60–120s
Do 15 min cardio after workout.
Warm up: 2 light sets of your 1st exercise
Week 9
This phase isn't going to be easy, but it is going to worth it.
Week 10
This phase is about isolating your muscles and feeling them with every exercise. Control your tempo
Week 11
Lean into the pain and it will make you stronger
Week 12
You made it this far, don't slow down now
Because of the size of this program, the hub is split into two secure sections. You may be asked to log in again when moving between splits
© 2025 XG Fitness. All rights reserved.
Start here
You’ll train 5x/week (Push / Pull / Legs / Shoulders & Arms / Chest & Back) 90–120 min per day.
Follow the weeks in order.
Phase 1
Weeks 1–2: Learning the exercises & preparing your body for the program
Phase 2
Weeks 3–8 : focusing on lifting heavy, building strength + size
Phase 3
Weeks 9–12 : Shedding fat while keeping the muscle you've built
5 days. This is where structure turns into lifestyle. More volume, more refinement, more results. If you can show up here, you’ll start to see the physique you’ve been chasing take shape.
© 2025 XG Fitness. All rights reserved.
Phase 1
Goal: learn the lifts, using controlled tempo and a slightly higher reps.Rest 90–120s
Week 1
Click on each exercise to see the video demo below it
Week 2
Focus on doing the exercises correctly. Heavy weight isn't the focus here
This phase is about earning your base. Don’t chase perfection, chase the habit. Lay the bricks now, and the walls will build themselves.
© 2025 XG Fitness. All rights reserved.
Phase 2
Goal: lift heavy and train to failure, this is where you grow.Rest 90–180s
Week 3
Choose a weight that allows you to reach failure
Week 4
You should be increasing reps this week, push yourself
Week 5
Increase your reps again, this is how you grow
Week 6
You should be increasing weight this week, lift as heavy as you can but don't compromise form
Week 7
Increase your reps this week, the limit only exists in your mind
Week 8
The last stretch of this phase, keep pushing. It will be worth it.
Progress isn’t about adding weight at all costs. It’s about control, form, and building strength you can carry forward. Train smarter, not just heavier.
© 2025 XG Fitness. All rights reserved.
Phase 3
Goal: lose fat and define the muscle you’ve built. This is where your hard work is revealedRest 60–120s
Do 15 min cardio after workout.
Week 9
This phase isn't going to be easy, but it is going to worth it.
Week 10
This phase is about isolating your muscles and feeling them with every exercise. Control your tempo
Week 11
Lean into the pain and it will make you stronger
Week 12
You made it this far, don't slow down now
© 2025 XG Fitness. All rights reserved.
Start here
You’ll train 6x/week (Chest & Back / Legs / Shoulders & Arms / Legs / Shoulders & Back / Chest & Arms) 90–120 min per day.
Follow the weeks in order.
Phase 1
Weeks 1–2: Learning the exercises & preparing your body for the program
Phase 2
Weeks 3–8 : focusing on lifting heavy, building strength + size
Phase 3
Weeks 9–12 : Shedding fat while keeping the muscle you've built
6 days a week. This is for the dedicated. The line between average and exceptional is drawn here. Push harder, recover smarter, and watch yourself transform faster than you thought possible.
Phase 1
Goal: learn the lifts, using controlled tempo and a slightly higher reps.Rest 90–120s
Week 1
Click on each exercise to see the video demo below it
Week 2
Focus on doing the exercises correctly. Heavy weight isn't the focus here
This phase is about earning your base. Don’t chase perfection, chase the habit. Lay the bricks now, and the walls will build themselves.
© 2025 XG Fitness. All rights reserved.
Phase 2
Goal: lift heavy and train to failure, this is where you grow.Rest 90–180s
Week 3
Choose a weight that allows you to reach failure
Week 4
You should be increasing reps this week, push yourself
Week 5
Increase your reps again, this is how you grow
Week 6
You should be increasing weight this week, lift as heavy as you can but don't compromise form
Week 7
Increase your reps this week, the limit only exists in your mind
Week 8
The last stretch of this phase, keep pushing. It will be worth it.
Progress isn’t about adding weight at all costs. It’s about control, form, and building strength you can carry forward. Train smarter, not just heavier.
© 2025 XG Fitness. All rights reserved.
Phase 3
Goal: lose fat and define the muscle you’ve built. This is where your hard work is revealedRest 60–120s
Do 15 min cardio after workout.
Week 9
This phase isn't going to be easy, but it is going to worth it.
Week 10
This phase is about isolating your muscles and feeling them with every exercise. Control your tempo
Week 11
Lean into the pain and it will make you stronger
Week 12
You made it this far, don't slow down now
© 2025 XG Fitness. All rights reserved.