Overview
Perform core Push, Pull and Legs exercises with proper technique and avoid common mistakes., Follow a structured 12-week Push/Pull/Legs program to build muscle and strength., Apply progressive overload and training principles to achieve steady results., Understand the basics of nutrition for muscle growth and recovery.
Men who want to build muscle and strength with a proven 12 week program., Beginners who are new to the gym and want a structured Push/Pull/Legs routine., Intermediate lifters looking for a clear plan to break through plateaus., Anyone who prefers practical, step by step workout videos instead of theory-heavy lectures.
No prior gym experience is required – this program is beginner-friendly., Access to a gym with basic equipment (bench, dumbbells, cables, hack squat machine)., Comfortable workout clothes and water bottle., Willingness to train 3–6 times per week and follow the 12-week plan.
This 12-week fitness program is designed for beginners who want to build muscle, gain strength, and improve their overall physique in a structured and sustainable way. You’ll learn the fundamentals of training, proper exercise form, and how to stay consistent even on busy days. Each workout is designed to help you feel confident in the gym while ensuring steady and realistic progress.
The course includes step-by-step workout videos for every muscle group, detailed warm-up routines to prepare your body, and recovery tips to help you stay injury-free. You’ll also learn how to choose the right weights, understand rep ranges, and track your progress effectively. Every session focuses on good technique and controlled movement so you can get the most out of your training.
Throughout the 12 weeks, you’ll build a strong foundation by mastering push, pull, and leg training days. You’ll also learn the importance of deload weeks, injury prevention, and maintaining balance between training and recovery.
By the end of this course, you’ll not only see visible improvements in your physique but also gain the knowledge, habits, and confidence to continue your fitness journey independently. This program gives you all the tools to stay consistent, build strength, and achieve lasting results.
Disclaimer: Fitness Disclaimer This course is intended for educational and informational purposes only. I am not a medical professional. All exercises and recommendations should be performed safely and within your personal limits. Always consult your doctor or a licensed healthcare provider before starting any new workout or nutrition program, especially if you have pre-existing conditions. By following this course, you understand that progress and results vary from person to person and that you are responsible for your own safety
Meelis Teder
I’ve been training in the gym for several years, starting at only 63 kilograms. Through consistent effort, discipline, and years of learning, I transformed my physique and mindset completely. Fitness has become a huge part of my life, and now I’m passionate about helping others achieve their goals. I want to share my knowledge, motivate others to stay consistent, and show that anyone can change their body with the right approach and mindset.