Welcome to the MG Coach 12-Week Transformation This 12-week program is designed to help you build strength, lose fat, and transform your mindset. Each phase focuses on progression — from mastering fundamentals to pushing intensity and achieving lasting change. Program Overview Duration: 12 Weeks Training Days: 5 per week + 2 active rest days Equipment: Dumbbells, resistance bands, and bodyweight Focus: Strength, fat loss, endurance, and discipline. Nutrition & Recovery Guidelines 1. Eat balanced meals with lean protein, vegetables, complex carbs, and healthy fats. 2. Stay hydrated — 2–3L of water daily. 3. Sleep 7–8 hours per night. 4. Avoid extremes; focus on sustainable eating habits. 5. Adjust portions weekly based on progress.

Ready for the last abs challenge?, now you will feel that burn, get ready to take your shirt off and show off your hard work after you complete this challenge.

This will be the beginner level of the abs challenge, if you have little to none experience working out, especially your core, this will be perfect for you to start. This routine will challenge yourself and will give you the strength as well as make you burn those calories for your abdomen area.

This will be the Intermediate level of the abs challenge, which I recommend only if you have finalized the beginner level or if you have any type of workout experience.

Now get ready to sweat, and feel the chest, arm, core and back pump with this advanced level of the push up challenge, if you make it this far, you will enjoy this next challenge that will definitely make you feel like a gorilla.

Start your push up journey with the beginner level and build strength with this challenging free weight routine.

After you have completed the beginner level of the push up challenge, you will be ready for the intermediate level, which will be more challenging and it will give you that pump in your chest, arms and back to build upper body strength.