Train it.
Fuel it.
One program.
Twelve weeks of training and nutrition, built together instead of bought separately, delivered through the LVLUP app — with a clear plan for what comes after Week 12.
One program, not two purchases
Most people buy a workout plan and a meal plan separately, from different places, that were never designed to work together. This is one program, built as one thing.
12-Week Training Program
Full video-guided training sessions, structured across three phases — the same production quality as the recovery modules, built for general strength and conditioning instead of injury recovery.
12-Week Nutrition Plan
A full nutrition plan paired to the same 12 weeks — weekly grocery lists and simple ingredient swaps, built around the same balanced, sustainable approach as the standalone meal plans.
Weekly Progress Log
A simple weekly check-in log to track consistency and progress through the 12 weeks — not a rigid daily requirement, just enough structure to see what's working.
How the 12 weeks break down
Foundation
Building consistent training and eating habits, with training volume and intensity kept manageable while the routine itself becomes automatic.
Progression
Training load and complexity increase as the foundation holds. Nutrition targets adjust based on how the first four weeks actually went, not a fixed script.
Peak & Transition
The most demanding training block, followed by a deliberate wind-down in the final week — and a clear look at what comes next, covered in full below.
One price. Everything included.
- Full 12-week training program
- Full 12-week nutrition plan
- Weekly progress log
- Renews via a new invoice at the end of 12 weeks — cancel anytime, nothing charges without your action
This doesn't just end
Most 12-week programs end with a PDF and a "good luck." This one doesn't. Week 12 closes with an honest look at where you landed, and what actually makes sense as a next step — for some people, that's simply repeating the program with heavier loads. For people who want a coach adjusting things in real time instead of following a fixed plan, that's Monthly Coaching.
There's no pressure either way. This program is complete and stands on its own whether you continue or not — but you won't be left guessing what to do when it's over.
Monthly Coaching
Custom programming updated weekly, a weekly check-in with Greg, and direct messaging for questions — for anyone who wants a coach adjusting things in real time instead of following a fixed plan.
See Monthly CoachingWhat 12 weeks actually looks like
Having the training and the food plan actually built for the same 12 weeks made a real difference. I wasn't guessing how to eat around my workouts.
— 12-Week Challenge, Week 12The weekly log kept me honest without feeling like homework. I actually finished this one, unlike every other program I've started.
— 12-Week Challenge, Week 8I went straight into Monthly Coaching after finishing. Having 12 weeks of real consistency first made that decision easy.
— 12-Week Challenge graduateBefore you join
Recovery Modules target a specific injury or area of tightness. The 12-Week Challenge is general strength and conditioning training paired with nutrition — built for people who aren't managing an injury, just want a structured 12-week program.
Your program runs inside the LVLUP app, not a PDF — you'll get video demos for every exercise and real progress tracking as you go. After purchase, allow up to 24 hours for your program to be added to your account. You'll get a notification in the app once it's ready.
No — nothing charges without your action. At the end of your 12 weeks, we'll send you a new invoice if you'd like to continue. You only pay if you choose to pay that invoice. Want to stop? Just let us know and we won't send another one.
The program is built around basic equipment — dumbbells and bodyweight work, with options noted for anyone who also has access to a barbell or a gym.
No. It's built with swaps for common preferences and allergens, and the plan is a structure to follow, not a rigid script you can never deviate from.
The program includes guidance on what's next — repeating the program with heavier loads, or moving into Monthly Coaching if you want ongoing, adjusted programming. Entirely your call either way.
Yes. If the program isn't a fit within the first week, request a full refund.
Not a substitute for medical or nutritional advice. This program is general educational strength, conditioning, and nutrition content, not an individualized medical or dietary prescription. Talk to a doctor or registered dietitian before starting, especially if you have a medical condition or a history of disordered eating.