12-Week Foundations Training Program
$120 CAD
Training PDF with exercise video links + 12-Week Workout Tracker.
Get the training program
The Beteau MethodThe programs
Choose where to start.
Each guide stands on its own. Use the training and nutrition guides together if you want both sides of the plan.
01 / TrainingGym workouts, exercise videos, progression, and the 12-Week Workout Tracker.
02 / NutritionStarting targets, flexible meals, food exchanges, and adjustments.
Built to useSimple instructions and clear weekly structure.
Digital formatPDF guides with the 12-Week Workout Tracker and Companion Workbook.
01 / Training program
12-Week Foundations Training Program
Six weeks of foundational training followed by six weeks of mass-focused hypertrophy training. Five strength workouts per week, with optional core and steady-state cardio.
- Five strength workouts in each phase, with clear sets, reps, tempo, and rest.
- Tap an exercise name or play icon in the PDF to open its video demonstration.
- Use the 12-Week Workout Tracker on your phone to record weights and reps across all 12 weeks.
PDF guide + 12-Week Workout Tracker
Inside the training guide
Two stages. One progression.
The exercise tables keep each workout easy to follow while the tracker keeps last week’s numbers close at hand.
PHASE 01 / WEEKS 1–6
Foundations
Build exercise execution, establish productive loads, and progress through the prescribed rep ranges.
PHASE 02 / WEEKS 7–12
Mass Accumulation
Use paired exercises, training density, and a planned Week 12 deload.
5 strength workouts4 cardio daysOptional core A + B
02 / Nutrition guide
Nutrition Foundations
A practical 12-week guide for estimating your starting intake, building balanced meals, supporting training, and adjusting from your results.
- Use the Companion Workbook to find a starting calorie and macro target.
- Build meals with a flexible meal-planning system and food exchanges.
- Review progress with the 12-week tracker and make small adjustments.
PDF guide + Companion Workbook
Digital access
Choose your program.
Nutrition Foundations Guide
$90 CAD
Nutrition PDF with a seven-day meal rotation and grocery list + Companion Workbook.
Get the nutrition guideTraining + Nutrition Bundle
$150 CAD
Both PDFs and both workbooks in one purchase. Save $60 CAD compared with buying separately.
Get both guidesListed prices are in Canadian dollars. Applicable sales tax is calculated at checkout. Purchase links open Payhip in a new tab, so you can return here anytime.
Good to know
A few practical details.
The guides are designed for digital use. Open the PDF alongside its workbook when you plan or log your week.
How do the exercise videos work?
In the training PDF, tap or click an exercise name or play icon to open its demonstration video.
Can I use the workout tracker on my phone?
Yes. Open the included .xlsx workbook in Excel or upload it to Google Drive and use it in Google Sheets. Log your weight and reps after each set.
What is in the Companion Workbook?
A calculator, meal planner, 12-week tracker, and food exchange guide to use alongside the nutrition PDF.
Is the training plan for a gym?
Yes. It uses standard gym equipment including dumbbells, barbells, cables, and machines.
Are refunds available?
Digital purchases are final and non-refundable once access is delivered. Please review what is included before buying. If you have trouble accessing your files, contact us for help.
Train with intention.
Progress with patience.
For questions about the programs or personalized support, connect with Jarrod.