24-week program
6-Month Transformation
The full runway: 24 weeks across three phases so the change holds long after the program ends.
24-week program
Secure online payment. Want to talk first? Send your details below and I'll reply personally.
Weeks 1–8
Phase 1 — Foundation
Lock in technique, build the habit of training, and set an honest nutrition baseline.
Training split
Your workouts are customized to your goals, schedule, equipment, and experience — not copied from a template.
Personalized weekly split
Built around how many days you can train and what you have access to.
Progressive adjustments
Exercises, sets, and reps evolve every week based on your check-ins.
Form feedback
Send videos anytime and I'll correct technique so every rep counts.
Targets
Nutrition: Maintenance calories. Protein at 1 g per pound of goal bodyweight.
Cardio: 3 x 25 min steady walks (target 8,000-10,000 daily steps).
Weeks 9–18
Phase 2 — Build
Add real training volume, push strength on the main lifts, and drive visible change.
Training split
Your workouts are customized to your goals, schedule, equipment, and experience — not copied from a template.
Personalized weekly split
Built around how many days you can train and what you have access to.
Progressive adjustments
Exercises, sets, and reps evolve every week based on your check-ins.
Form feedback
Send videos anytime and I'll correct technique so every rep counts.
Targets
Nutrition: Slight surplus or deficit depending on your goal — 250 kcal either side of maintenance.
Cardio: 2 x 20 min intervals + 2 x 30 min low-intensity walks.
Weeks 19–24
Phase 3 — Peak & Sustain
Sharpen the physique, protect strength, and turn the plan into a lifestyle you keep.
Training split
Your workouts are customized to your goals, schedule, equipment, and experience — not copied from a template.
Personalized weekly split
Built around how many days you can train and what you have access to.
Progressive adjustments
Exercises, sets, and reps evolve every week based on your check-ins.
Form feedback
Send videos anytime and I'll correct technique so every rep counts.
Targets
Nutrition: Controlled deficit of 400-500 kcal with protein held high; one flexible meal weekly.
Cardio: 4 x 30 min low-intensity + 1 interval session. Steps to 11,000.
Week by week
All 24 weeks.
Start this program
Make it yours.
Ready to start? Pay securely online and I'll personally reach out within 24 hours with your onboarding steps. Want to talk first? Send your details with the form and I'll reply.
Or email me at jgolocoaching@gmail.com