Lean & Shredded 12 · For men
Build muscle. Lean out. Twelve weeks.
Four days a week of strength training with conditioning finishers. One plan, written out set by set, with me checking in every 2 weeks so you actually finish it.
{{PRICE_PROGRAM}} one-time. No subscription.
This is for you if:
You want to build muscle and lean out without living in the gym
You have access to a gym with barbells, dumbbells and cables
You can train 4 days a week, 45 to 60 minutes a session
You’ve started programs before and never finished one
Not for you if you need a fully custom program or in-person coaching. That’s Virtual Coaching or In-Person Training.
What you’ll walk away with.
Twelve weeks of training you actually completed
Stronger squat, hinge, press and pull patterns
A conditioning habit that takes 10 minutes, not an hour
A training log you can build on after week 12
What’s included
Everything you get.
12 weeks of workouts
4 sessions per week: upper, lower, push/pull and full body, every set and rep written out, with form cues on each movement
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Conditioning finishers
A 10-minute finisher at the end of each session, scaled by week
Included
20-minute onboarding consult
A call with me before you start. We fit the plan to your gym, your schedule and your starting point
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Check-ins every 2 weeks
A text from me on week 2, 4, 6, 8, 10 and 12. Tell me how it’s going, send a form video, ask anything
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Exercise notes and swaps
A substitute for every movement in case your gym is missing something
Included
Total value {{VALUE_TOTAL}}. Your price: {{PRICE_PROGRAM}}.
Want a text every morning? Add Daily Accountability Texts for {{PRICE_TEXTS}}/mo after checkout.
Sample week
What a week looks like.
Weeks 1 to 4 build the base. Weeks 5 to 8 add load and volume. Weeks 9 to 12 push intensity and finish strong.
Mon
Upper: bench press, row, overhead press, pull-down. Finisher: bike intervals
Tue
Lower: back squat, Romanian deadlift, walking lunge. Finisher: sled push
Wed
Rest or walk: 20 to 30 minutes easy
Thu
Push / pull: incline press, chin-up, dips, face pull. Finisher: rower
Fri
Full body: trap bar deadlift, dumbbell press, split squat, carry. Finisher: kettlebell swings
Sat
Optional: 30-minute walk or mobility
Sun
Rest. Plan your week
Sample structure. Your onboarding call fits it to your gym and schedule.
How it works
Three steps.
01
Checkout
Pay once. Your program and intake form hit your inbox within a minute.
02
Onboarding call
Book your 20-minute consult right after checkout. We make the plan fit you.
03
Train, check in, repeat
Follow the plan. Every 2 weeks I text to see how it’s going.
Your coach
Coached by Sofia Radice.
Level 4 personal trainer, former college basketball player at Trinity, strength and conditioning coach and club Fitness Director. 5+ years coaching athletes and adults in Chicago and Hinsdale.
FAQ
Questions, answered.
Is this okay if I’m new to lifting?
What equipment do I need?
How long is each workout?
What if I miss a week?
How do the check-ins work?
What’s your refund policy?
Twelve weeks. One plan. Finish it.
{{PRICE_PROGRAM}} one-time. Program, onboarding call and 6 check-ins included.
Consult your physician before starting any exercise program. This program is general fitness guidance, not medical advice.