FitFight Fusion

The 12-Week Rebuild

Three sessions a week. Twelve weeks. Home, dumbbells or a full gym. Built for people with a job and kids, not for people who live in a gym.

Most programmes are written for someone with ninety spare minutes and no children. This one is not.

Put your email in and I will send you a six digit code. The code keeps your progress saved, so you can tick a session off on your phone at the gym and still see it on your laptop in week nine.

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The 12-Week Rebuild

A complete 3-day-a-week strength program. Pick your equipment and level, and follow the 12-week progression. Built to work inside a busy life.

How the 12 weeks run

Phase 1

Wk 1-4

Fuel

Phase 2

Wk 5-8

Forge

Phase 3

Wk 9-12

Fire

3 full-body sessions a week: Workout A (Mon) · B (Wed) · C (Fri). Same sessions all 12 weeks, the load and intensity climb each phase. Supersets (1A + 1B) are done back-to-back, rest only after both.

Your equipment

Your level

Week

Workout

Week 1 of 120 of 36 done

Week 1Week 12

Rest only after finishing both moves in a superset.

Two things to dial in

Train hard. The food is half the result, and most people guess at it.

Work out what you actually burn → See how the three phases fit together →

How to run it

Three sessions. Twelve weeks.

Three sessions a week done consistently beats six done sometimes. The 12-week progression builds capacity first, then strength, then intensity, so your body's always ready for the next phase. Built to work inside a busy life.