3-MONTH HYPERTROPHY & ENDURANCE BLUEPRINT
Build Muscle, Boost Endurance, and Perform at Your Peak
A Complete Strength & Endurance Program for Those Who Want It All
This 12-week blueprint is designed for those who want to gain serious muscle mass while maintaining or improving their cardiovascular endurance. Whether you're an athlete, a hybrid lifter, or simply someone who wants to build muscle without sacrificing stamina, this program blends hypertrophy-focused strength training with structured endurance work for optimal performance.
By training 4x per week in the gym with a progressive strength and hypertrophy approach, and incorporating daily running sessions, this blueprint ensures that you gain size, power, and cardiovascular efficiency at the same time. Whether you're preparing for a race, an athletic event, or simply want to dominate both in the gym and on the track, this program gives you the structure, strategy, and progressive overload needed to get there.
Who this blueprint is for:
This program is designed for individuals who refuse to choose between building muscle and improving endurance. If you want to be strong, fast, and well-conditioned, this plan was built for you.
✅ Athletes, Hybrid Lifters & Strength Enthusiasts who want to gain mass without losing endurance.
✅ Runners & Endurance Athletes looking to incorporate strength training without compromising cardio performance.
✅ Lifters Who Want to Stay Conditioned while building muscle instead of getting bulky and slow.
✅ Anyone Preparing for a Half Marathon or Race who still wants to build strength and maintain power.
✅ Those Who Want a Structured Plan for both muscle growth and endurance optimization in just 3 months.
Why you need this blueprint.
Most muscle-building programs ignore endurance, and most endurance plans don’t prioritize hypertrophy—this blueprint does both. Through progressive overload, structured speed work, and optimized recovery, you’ll gain muscle, strength, and stamina simultaneously without overtraining.
🔹 Balanced Strength & Endurance – Gain mass while staying lean, fast, and conditioned.
🔹 Progressive Overload & Structured Workouts – Lift heavier, run faster, and recover smarter with strategic programming.
🔹 Optimized for Recovery & Performance – Incorporates mobility work, deloads, and endurance pacing to prevent burnout.
🔹 Built for Real-World Performance – Train like an athlete, hybrid lifter, or endurance competitor without losing size or speed.
What's inside the blueprint.
This step-by-step system takes the guesswork out of training, combining gym-based hypertrophy training with endurance-focused running strategies for optimal results.
✅ 12 Weeks of Expertly Designed Training – A three-phase program that progressively increases strength, endurance, and power.
✅ 4x Weekly Strength Training Sessions – Focused on hypertrophy, explosive strength, and athletic power.
✅ Daily Running Plan for Peak Endurance – A mix of steady-state runs, intervals, and race-pace training.
✅ Progressive Strength & Conditioning Strategy – Lifting intensity gradually increases, while supersets enhance hypertrophy and efficiency.
✅ Recovery & Mobility Work – Foam rolling, stretching, and active recovery to prevent injuries and optimize performance.
✅ Tapering Strategy for Race Preparation – A gradual approach that fine-tunes endurance without losing strength.
BONUS
Virtual Coaching Calls for Accountability
We don’t just give you the blueprint—we support you every step of the way.
📞 Blueprint Launch Call (15 min) – Get set up for success with expert guidance before you begin.
📞 Monthly Coaching Calls (15 min) – Check-in calls to adjust, refine, and keep you on track.
📞 Blueprint Wrap-Up Call (30 min) – Reflect on your progress, celebrate wins, and determine your next steps.
FREEBIES
*Valued at over $200, Yours Free*
To support your journey, you’ll also receive valuable resources to ensure long-lasting success. Plus, a surprise gift inside the blueprint to help you stay committed!
🎁 Posture-Boosting Mobility Guide – Quick-reference mobility drills for daily use.
🎁 Whole-Food, Plant-Based Grocery List – Shop smarter with clean, posture-supportive nutrition.
🎁 30+ Vegan Meal Recipes – Breakfast, lunch, dinner, snacks, and smoothies to fuel your transformation.
🎁 Daily Reflection Prompts – Track progress, recognize wins, and stay accountable.
🎁 Amazon Equipment Links – Our recommended tools for better posture and mobility, all in one place.