Are you ready to take your muscle growth, strength, and endurance to the next level? Big John’s 12-Month Muscle Building Program is a structured, progressive program designed to maximize hypertrophy, improve endurance, and build total-body strength. With a carefully curated blend of progressive overload, isolation exercises, and functional training, this program ensures steady gains in size, power, and athletic performance.

About Us

At Big John Fit, we believe consistency, proper programming, and discipline are the foundation of true strength and physique transformation. With over 3 decades of experience in strength training and muscle development, I have designed this year-long program to help you build muscle sustainably while improving performance and avoiding plateaus.

What to Expect

This program follows a periodized structure, progressing through various phases of muscle-building, strength enhancement, and endurance development. Each phase includes detailed workout modules that target specific muscle groups with a combination of compound lifts, isolation exercises, core strengthening, and mobility work.

Program Structure

This program is structured into monthly phases, each focusing on specific muscle groups and movement patterns. Below is an overview of the first four weeks of training.

Phase 1: Foundational Strength (Weeks 1-4)

The first month is all about building a strong base and activating key muscle groups.

📌 Abs (B1) – 17 minutes

• Core-strengthening circuit with 4 exercises, finishing with a 60-second plank hold.
• Focus on core endurance and muscle activation for better stability in compound lifts.

📌 Abs (B2) – 25 minutes

• Circuit-style ab workout performed with minimal rest between exercises.
• 5 rounds of 4 core movements designed to maximize core endurance and hypertrophy.

📌 Abs (B3) – 17 minutes

• High-intensity ab finisher workout to be performed before bedtime for continuous core activation.

📌 Back & Forearms (B1) – 51 minutes

• 6-exercise back and forearm workout focusing on scapular control and grip strength.
• Lower back activation and progressive overload principles to maximize lat and trap engagement.

📌 Biceps & Triceps (B1) – 52 minutes

• 6-exercise arm-building routine, alternating between bicep and tricep movements to maximize arm growth.
• Includes single-arm overhead extensions, dips, and heavy curls for full-arm development.

📌 Chest & Calves (B1) – 50 minutes

• 5-exercise chest and calf session, focusing on muscle tension, isolation, and endurance.
• Progressive load increase for chest exercises while calves are worked to failure.

📌 Legs (#17) – 56 minutes

• 7-exercise leg workout focused on hamstring and quadricep hypertrophy.
• Includes trap bar deadlifts, leg curls, and single-leg presses for overall leg strength and stability.

📌 Legs (B1) – 53 minutes

• Focused leg day progression designed to push endurance and strength capacity.
• Slow-tempo concentric movements to increase time under tension.

📌 Shoulders & Calves (B1) – 56 minutes

• 8-exercise shoulder and calf session, focusing on controlled, high-rep sets for endurance and growth.
• Includes lateral raises, shrugs, and upright rows to build strong, well-rounded shoulders.

📌 Rest Day (B1) – 5 minutes

• Active recovery with crunches in the morning and before bed.
• Emphasis on nutrition, hydration, and mobility work.

What You Get

✅ Access to all workout modules, each with detailed instructions and video demonstrations.

✅ Weekly check-ins and progress tracking to ensure you’re gaining strength consistently.

✅ 24/7 chat support for program modifications and feedback.

✅ Video breakdowns of each module:

• Abs (B1): 17 minutes
• Abs (B2): 25 minutes
• Abs (B3): 17 minutes
• Back & Forearms (B1): 51 minutes
• Biceps & Triceps (B1): 52 minutes
• Chest & Calves (B1): 50 minutes
• Legs (#17): 56 minutes
• Legs (B1): 53 minutes
• Shoulders & Calves (B1): 56 minutes
• Rest Day (B1): 5 minutes

What to Bring

• Access to a gym with free weights, machines, and barbells.
• Weight belt and wrist wraps (optional) for lower back support and increase grip ability.
• Your Smartphone for logging workouts and progress.
• Pre/Post Workout Nutrition Plan for maximizing muscle recovery.

Time for Action

If you’re ready to commit to 12 months of muscle-building mastery, sign up today and let’s build the strongest version of you together! 💪🔥