Density — 12 Week Program

A tight, repeatable 12-week plan that uses density to drive progress: more quality work in less time, without living in the gym.

What you’ll get

12-week calendar with clear week-to-week changes

3- or 4-day training options

Density blocks (exact work/rest rules), RPE/RIR targets

Exercise menus + substitutions (home/gym)

Warm-ups, deload protocol, and simple conditioning add-ons

Printable log pages + checklists

Who it’s for

You want measurable progress with limited time

You prefer simple rules over complicated spreadsheets

Equipment

Barbell + rack or adjustable dumbbells + bench (substitutions provided)

Files included

PDF: Density_12_Week_Program (with trackers)

PDF: Quick Start (1 page)

How it works: Buy → instant access in My Vault → print or use on tablet.

Note: Also included in the Lifetime Vault.

Works great with: Training Logbook · Poster Pack · Protein Guide