The programme
12-Week Warrior Transformation
Twelve weeks of structured work. Daily habits, weekly check-ins, and a plan that respects your family, your culture and your capacity.
W1
Foundation
Hydration, protein with every meal, 7,000 steps/day
W2
Movement
3 strength sessions, consistent sleep window
W3
Nutrition rhythm
Lock in calorie target, track every meal
W4
Discipline check
First measurement review with coach
W5
Strength base
Progressive overload on compound lifts
W6
Energy
Walking 8,000 steps/day, improve sleep quality
W7
Mindset
Lead by example - family meals aligned to goals
W8
Momentum
Mid-programme photos and measurements
W9
Refine
Adjust macros, dial in food choices
W10
Push
Add intensity on strength days
W11
Lock in
Consistency over perfection, sleep & recovery
W12
Transformation review
Final photos, measurements, next-phase plan