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12-Week Program — The full advanced experience / best value.
Weeks 1–6: 4 days/week | Weeks 7–12: 5 days/week
Weeks 1–3 — Master the fundamentals at full intensity. Full body sessions at 4 days per week with challenging loads from the very first session. These weeks are about establishing your strongest baseline — compound lifts, controlled tempo, and a training volume that signals to your body that this is serious.
Weeks 4–6 — Split and specialize. Sessions transition into an upper/lower split, increasing volume per muscle group and giving your body the focused stimulus it needs to break through plateaus. Loads continue to climb and rest periods tighten. By week 6, you'll feel a significant shift in your capacity.
Weeks 7–9 — Add a day, advance the split. Frequency increases to 5 days per week as the program moves into a more advanced training split — upper body, lower body, core focus, and full body integration days — each with a distinct purpose and progressive overload built in. This is where the 12-week program earns its reputation.
Weeks 10–12 — Become the athlete you came here to be. The final phase is the most demanding of any program in the MovebyKim lineup. Peak loads, advanced movement combinations, high training volume, and a 5-day schedule that requires — and rewards — total commitment. You will finish these 12 weeks transformed.
12-Week Program — The full advanced experience / best value.
Weeks 1–6: 4 days/week | Weeks 7–12: 5 days/week
Weeks 1–3 — Master the fundamentals at full intensity. Full body sessions at 4 days per week with challenging loads from the very first session. These weeks are about establishing your strongest baseline — compound lifts, controlled tempo, and a training volume that signals to your body that this is serious.
Weeks 4–6 — Split and specialize. Sessions transition into an upper/lower split, increasing volume per muscle group and giving your body the focused stimulus it needs to break through plateaus. Loads continue to climb and rest periods tighten. By week 6, you'll feel a significant shift in your capacity.
Weeks 7–9 — Add a day, advance the split. Frequency increases to 5 days per week as the program moves into a more advanced training split — upper body, lower body, core focus, and full body integration days — each with a distinct purpose and progressive overload built in. This is where the 12-week program earns its reputation.
Weeks 10–12 — Become the athlete you came here to be. The final phase is the most demanding of any program in the MovebyKim lineup. Peak loads, advanced movement combinations, high training volume, and a 5-day schedule that requires — and rewards — total commitment. You will finish these 12 weeks transformed.