The Complete Home Program | A 12-week home workout plan
Who It's For
For all levels
Designed for beginners and intermediate levels with smart, gradual progression.
Home-workout lovers
Perfect if you can’t go to the gym and want real results from home.
For a toned body goal
For those aiming to build feminine muscle, tighten loose areas, and burn fat at the same time.
Simple equipment
Ideal if you have basic tools (dumbbells) and want to use them in the most effective way.
What You Get
A complete 12-week plan
A full resistance training schedule for all muscle groups, plus cardio and core workouts for a tighter waist.
Video demonstrations + voice guidance
Detailed tutorial videos for every exercise with voice instructions to ensure correct form and avoid injuries.
Healthy nutrition guide
Useful information and guidelines on nutrition to help you reach your goal (no fixed meal plan).
Instant, lifetime access
A PDF delivered to you instantly by email—save it and revisit anytime, anywhere.
Equipment Needed
Equipment List
You can start with lighter weights and increase gradually as your strength improves over the 12 weeks.
Weekly schedule overview
Focus on learning proper form and building basic endurance. Full-body workouts to prepare your muscles for the next phases.
We raise the challenge by increasing reps or weights. Focus on resistance training to sculpt your body and boost calorie burn.
An advanced phase that combines everything you’ve learned. Higher intensity workouts to maximize toning and muscle definition.