Lon’s 90-Day Strength & Nutrition Blueprint (12-Week Program)

This is the exact 4-day training split Lon uses to stay lean, build muscle, and stay locked in. Built for intermediate lifters and beginners ready to level up, the plan focuses on fundamental lifts that deliver results, not trends.

You’ll follow a structured 12-week progression targeting Chest, Back, Shoulders, and Legs, with rest built in to keep your body primed. Short-form video demo links are included so you can train smart and lift with clean form.

Pair it with Lon’s no-BS nutrition guide—no counting, no fads, just real food and real habits. From daily meal structure to grocery lists and supplement tips, you’ll get a sustainable system built for performance.

What’s Inside:
✅ 12-week progressive workout plan with 4-day split
✅ 19 video demos to lock in your form
✅ Printable reps, sets, and percentage charts by week (advanced workout)
✅ Full nutrition playbook with meal prep tips, hydration goals, and supplement stack
✅ Simple, real-life structure to fuel your workouts and recovery

Download once. Use it for life.