12-Week Transformation Roadmap
Aligned with AHA, ADA, American Cancer Society, PCRM, and Lifestyle Medicine guidelines.
Gradual Shift from Conventional Eating to Whole Food Plant-Based
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Bodyweight or Weights Options Available
1
Foundation (Weeks 1-4)
Establish habit, basic movement patterns, proper form. 3x/week, 20-30 min sessions.
2
Strength (Weeks 5-8)
Increase strength & endurance, complex movements, stability. 3-4x/week, 30-40 min.
3
Functional (Weeks 9-12)
Full-body integration, real-world strength, lifestyle maintenance. 4-5x/week, 40-45 min.