The programme
Twelve weeks, three phases.
Always in this order, with these names. Not a challenge, not a package, not a plan tier.
The method is simple: protein high, calories controlled, lift three or more days, adjust every seven days.
The skill is in the adjusting.
01 · Week by week
What happens, and when
| Weeks | Phase | Nutrition | Training | Check ins |
|---|---|---|---|---|
| Week 0 | Assess | Metabolic and calorie assessment, protein target, plan built on food already bought. | Video movement screen, split chosen for gym or home. | Onboarding call and app set up. |
| Weeks 1 to 4 | Establish | Controlled deficit or maintenance reset. Four meals, no banned foods. | Find loads, master form, log every set. | Weekly in app. |
| Weeks 5 to 8 | Build | Calories adjusted from data. Refeeds where the numbers say. | Volume climbs. Beat last week by a rep or a plate. | Weekly in app. |
| Weeks 9 to 12 | Peak and Exit | Final push, then reverse to maintenance. | 0 to 2 RIR, then a planned deload. | Weekly, plus your exit plan. |
| TOTAL | 12 weeks · 12 check ins · nutrition protocol · training protocol · Trainerize · maintenance protocol | |||
02 · A week inside Hanma
Every check in ends with a decision.
You train, log and weigh in on Trainerize. Once a week you send your numbers, photos and notes. Fawad reads them against your trend and sends back exactly what changes for the next seven days. Never a generic well done.
The phone shows a real client’s weight log. The review is an example with illustrative numbers. Yours is written from your own data.
Week 6 · Build
Weekly review
Scale average down 0.6 kg, waist down 1 cm, squat up 2.5 kg. On pace.
Calories. Hold at 2,100 a day. The trend is right, so nothing changes.
Training. Add one set to Romanian deadlifts. Squats stay at 3 sets of 6.
Daily. 8,000 steps, and lights out before midnight.
Fawad
03 · What you receive
Everything is written for you.
Nutrition protocol
Built like a menu, around the food you already love, with the numbers made to work underneath.
Training protocol
A split for your gym or your home, progressed every week from what you log.
12 weekly check ins
Reviewed by Fawad himself, each ending with the exact changes for seven days.
Trainerize app
Your sessions, set logs, weigh ins, photos and check ins in one place.
WhatsApp support
Between check ins, answered by Fawad within one working day.
Maintenance protocol
Your exit plan, so week thirteen holds without a coach.
Bonus · monthly video call
Three calls, one a month, to review your progress with Fawad face to face.
Bonus · eating out guide
How to order anywhere, from a coach who runs a fine dining kitchen.
promise
The Hanma promise
Do the work. If it does not work, I keep coaching you, free.
Follow every step for the full twelve weeks: every session logged, every weekly check in sent on time, calories and protein hit as written. If your waist has not come down while your strength held or went up, I keep coaching you at no cost until it does.
Fawad
04 · Honest on pace
Twelve weeks is the minimum that holds.
We never shorten the timeline to close a sale. If you want four week results, this is not for you, and we will tell you so.