12-Week Program
THE PLAN
Full Body Recomposition · 3 Days/Week · 60 min sessions
🎯Recomp — Build & Lean
🛡️Lower back safe
🏊1× swim/week

Progressive Overload: add 1–2 reps each week before increasing weight.
Keep form strict — especially on back-sensitive movements.
Rest days are part of the program. Don't skip them.