LL Performance Program 03 - 12-Week Muscle & Aesthetics

12 weeks. Three blocks. Four training days.

LL Performance Program 03 is a gym-based muscle-building plan by Lassi Lappi for adults with basic lifting experience.

• Chest & triceps
• Back & biceps
• Legs
• Shoulders

Progress through Foundation (weeks 1–4), Build (weeks 5–8) and Refine (weeks 9–12). Each block includes four workouts with exercises, working sets, rep ranges, rest times and technique cues.

Included in the 22-page PDF

• All 12 workout layouts
• Weekly effort targets and double-progression rules
• Lighter weeks to manage fatigue
• Weekly schedule and warm-up instructions
• Equipment substitutions
• Reusable session log and 12-week tracker

Requires access to a gym. Digital PDF only; no physical item or individual coaching. General fitness training, not injury rehabilitation. Results depend on consistency, recovery, nutrition and starting experience.