The next twelve weeks,
built for you.
Your free blueprint covers Week 1. The full program covers what comes next — progressive overload, adaptive nutrition, and the recovery scaffolding most plans quietly skip.
The honest part
Week 1 is easy. Week 6 is where ninety percent quit.
The case
Most plans give you a starting workout and call it a transformation.
The truth is simpler and harder. Week 1 is easy — motivation carries you through. Week 6 is where most people quit, because the plan stopped adapting and the numbers stopped moving. Week 12 is where the body actually changes — if the plan made it that far with you.
The 12-Week Program is the rest of that road. Same evidence base as your blueprint. Same one-habit-at-a-time pace. Twelve weeks of structure that adjusts as you do.
Inside the program
What you actually get.
Weeks 2–12: progressive overload, week-by-week
No guesswork — every week tells you exactly which rep, set, or kilo to add. The small increments accumulate into the adaptation.
Auto-deload weeks every four weeks
Built in, not bolted on. Intentional lighter weeks at planned checkpoints — the piece most home programs quietly skip, and the one most injuries trace back to.
Adaptive nutrition: macros that shift with your body
Your numbers get re-calibrated at weeks 4, 8, and 12 as your body composition changes. A plan that assumes you stay the same is a plan that stops working.
A complete habit-stack: sleep, stress, recovery
The unsexy parts most plans skip — and the parts that decide whether everything else actually works. Short, specific routines you can actually keep.
A printable PDF and a 12-week app companion
Print it, pin it, take it to the gym. The app tracks every rep, logs progress, and shows you when to add weight for the full twelve weeks. After that, the PDF stays yours forever — app access continues at €4.99/month for program alumni (reduced from €7.99/month) if you choose.
The PDF
Four blocks, about ninety pages.
Printable. Tablet-friendly. Same typography as the blueprint, with room in the margins to scribble.
The Training Protocol
Twelve weeks of sessions, prescribed set-by-set. Overload rules. Deload weeks. Substitutions if your gym is missing kit.
The Nutrition Blueprint
Daily macros, re-calibrated at weeks 4, 8 and 12. Grocery templates, meal scaffolds, and the exact math behind the numbers.
Recovery & the Habit-Stack
Sleep, stress, steps, sunlight. The parts that look soft but decide the outcome. Short routines, not lectures.
The Supplement Guide
The three that earn their place. The ones that depend on your goal. The ones to stop buying. Evidence only.
The 12-Week Program
€67
One-time. Lifetime PDF. Twelve weeks of app access.
No subscription · 14-day refund
Get the ProgramCheckout handled by Stripe · Card, Apple Pay, Google Pay
The usual questions
The honest answers.
Is this right for a complete beginner?
Yes — and especially yes. Week 1 teaches the movements at a weight your body can actually learn from. Everything is scaled: rep ranges, rest, volume. If you have never lifted, you will not be thrown in at deep water.
What if I already train three times a week?
The program adapts to your current frequency from the intake quiz. If you lift three times a week already, you stay on that. The value is the progression model and the recovery structure, not the number of sessions.
How does the 12-week app access work?
Your one-time €67 payment unlocks the app for the full twelve weeks of the program. You log rep and weight, the app nudges you on the next overload step, and every block rolls over if you miss a week. At the end of week twelve the PDF is yours forever — and if you want the app to keep running, it continues at €4.99/month (reduced from the regular €7.99/month for program alumni). Cancel anytime from the app or your account page.
What if it doesn’t fit my week?
Then wait. That is the honest answer. Your free blueprint stays yours. No countdowns, no price increases, no urgency games. Buy it when the next twelve weeks are actually yours to spend.
Refunds?
Fourteen days, no questions. If you open the PDF, work week one, and it is not what I promised, mail me and I refund. I want customers, not hostages.
A letter from the coach
Why this program exists.
I built this program because for five years of coaching I kept watching the same thing happen. Someone walks into week one with good intentions and a PDF from somewhere on the internet. Around week three they hit a question the PDF can’t answer — a knee drifts in on a squat, a plateau at Tuesday’s bench press, a week where life hands them four hours of sleep instead of eight. They stall. They drop off. The plan, technically, “worked” — the human couldn’t use it.
Every version of what I teach has been tested on me first. The deload schedule, the macro-math, the meal-swap rules, the habit-stack — all of it I ran through my own training block before I gave it to a client. What stuck in my body and my calendar over months is what’s in the program. What didn’t hold up, I threw out.
This is the program I would have paid serious money for when I was starting out. It takes the research, the planning, and the second-guessing off your plate and leaves you with the work — which is the part that actually changes your body.
And if this doesn’t fit your week right now, that’s an honest answer. Your free blueprint stays yours. No urgency tricks here, no countdown timers. Buy the program when the next twelve weeks are actually yours to spend.
— Juri Barcellos Da Rocha
Licensed Personal Trainer · Founder, J/B Just Build
Hamburg-based. Five years of 1:1 coaching for people with full-time jobs, imperfect sleep, and a real life around their training.