12-Week Strength Program

A structured foundation in strength training. For professionals who want to learn the right way, once.

Who this is for

You're a busy professional who wants to build real strength, but you don't want to spend years figuring out what works. You want a proper foundation: the right lifts, the right progression, the right cues, the right recovery protocols, delivered in a structured 12-week curriculum.

This works if:

• You're new to strength training, or you've trained inconsistently and want to start properly.

• You've used apps, YouTube videos, or generic plans and feel like you're still guessing.

• You want to understand why you're doing each thing, not just follow a checklist.

• You're ready to commit to 12 weeks of consistent work.

This isn't for you if:

• You already have 2+ years of consistent, structured strength training experience. (The Custom 1-on-1 Training Plan is a better fit.)

• You're looking for a weight loss program. This is a strength program.

• You want a quick fix. 12 weeks is the minimum time to build real foundations.

What you get

12 weeks of structured training. Three sessions per week, progressively designed. Every session is written out in full: exercises, sets, reps, loads, rest periods, and technique cues.

12 weekly delivery modules. Each week is a complete PDF with the workouts, the focus of the week, the recovery guidance, and what to track. Delivered weekly so you're never overwhelmed.

Technique video library. Every major lift explained with setup, execution, and the three most common mistakes. Watch before your session, anytime you need a refresher.

Weekly check-ins. You log your numbers each week. I review them. If something's off, I flag it before you reinforce a bad pattern.

A monthly 30-minute video call. Three calls across the 12 weeks. We review progress, adjust anything that's not working, and prepare for the next phase.

Recovery, nutrition, and sleep guidance. Not generic tips. Specific protocols tied to each phase of the program.

Private WhatsApp support. Ask questions between sessions. Form check videos welcomed. I respond within 24 hours on weekdays.

What the 12 weeks look like

Weeks 1-4: Foundation. Learn the five main compound lifts with a focus on technique. Build the neuromuscular patterns. Establish your baseline working weights. Set up recovery habits.

Weeks 5-8: Build. Add load systematically. Introduce intensity techniques. Expand the movement library. Begin meaningful progression tracking. This is where real strength starts showing up.

Weeks 9-12: Consolidate. Push intensity. Test your new numbers against Week 1. Learn how to program your own training after the 12 weeks. You leave with a system, not a dependency.

What you'll be able to do at the end

• Execute the five main compound lifts (squat, deadlift, bench press, overhead press, row) with clean technique and meaningful load.

• Know your true working weights across every lift.

• Understand progressive overload and how to apply it on your own.

• Have a recovery system that supports your training, not fights it.

• Have measurable strength numbers that are higher than when you started.

Pricing

₹35,000 for the full 12-week program.

One-time payment. Includes everything listed above. Lifetime access to all materials.

Payment handled securely through Razorpay. UPI, cards, net banking, and wallets accepted.

[ Enrol in the 12-Week Strength Program → ]

Why work with me

I'm a certified ACE Health Coach with six years of experience coaching clients through strength training, recovery, and longevity. I hold a 2nd Dan black belt in Karate. I've worked in-person with clients in Bangalore and online with clients across India and abroad.

My approach is simple: real science, honest feedback, and plans built for the life you actually have. No gimmicks, no gurus, no shortcuts that don't exist.

[PLACEHOLDER: Testimonial from a 12-week program graduate. Name, role, and a specific before/after. Example: "Priya, 38, consultant. Went from not being able to do a bodyweight squat to squatting 50kg for 5 reps in 12 weeks."]

[PLACEHOLDER: Second testimonial, different profile. Ideally someone who came in skeptical or intimidated and left confident.]

Frequently asked questions

How much time per week do I need? Three training sessions per week, 45-60 minutes each. Plus 15-20 minutes per week for tracking, check-ins, and watching technique videos. About 3.5 hours per week, total.

I've never done strength training before. Is this too advanced? No. The program assumes zero experience. Weeks 1-4 teach every movement from scratch.

What equipment do I need? Access to a gym with a barbell, plates, a squat rack, and a bench. A commercial gym or a reasonably equipped home gym both work. If your equipment is limited, let me know before enrolling and I'll confirm whether it'll work.

Can I do this alongside my current workout routine? No. For 12 weeks, this is your training. Mixing programs dilutes results and makes it impossible to track progress. You can add walking or light cardio. Strength work should only be what's in the program.

What if I miss a week due to travel or illness? The program is yours to pace. If you miss a week, you pick up where you left off. I'd rather you complete the 12 weeks at your pace than rush and cut corners.

What happens after the 12 weeks? Most graduates move to the Custom 1-on-1 Training Plan at ₹4,500/month to continue progressing with ongoing programming. It's the natural next step, but it's not required. You'll also have the skills to program your own training if you choose.

Can I cancel partway through? The program is a one-time purchase. If you stop training, the materials remain yours. No refunds after enrolment, because the content is delivered digitally from day one.

How is this different from a YouTube program or a free template? Structure, progression, and accountability. A free template doesn't know if you're doing it right. I review your numbers every week and catch problems before they become plateaus.

Ready to build a foundation that lasts?

Twelve weeks from now, you'll either have real strength or you'll still be guessing. Pick the first option.

[ Enrol in the 12-Week Strength Program → ]

Questions before enrolling? Email adi@centered-wellness.co or reply to any of my newsletter emails.