About Mark Shaner

Why I Started My Fitness & Nutrition Journey

I started lifting in November 2018 at 118 lb. I was tired of being skinny, chronically depressed, had no direction, and could never consistently stick with anything.

Fitness and nutrition gave me something I genuinely loved and eventually gave my life purpose. Training helped me build confidence, while learning about nutrition helped me stop being afraid of food. I learned that you can enjoy almost anything in reasonable amounts. Context and total intake matter. The dose makes the poison.

By 2024, I was around 185 lb while generally staying between roughly 10 and 15% body fat throughout the year. There was a lot of blood, sweat, tears, and a few back problems along the way. But the process almost completely got rid of my anxiety, opened up opportunities, and helped me earn respect within my community. I went from feeling like a loser with no direction to becoming someone others could trust and look to as a leader.

I hope everything I have learned can help other people become healthier, find confidence, and inspire them to make a positive impact on the people around them through a healthier lifestyle.

Why I Made This Program

I made this program for lifters who like having a clear focus for each workout but don't want to spend six days a week in the gym. You'll have a legs day, a push day and a pull day, then bring everything together with a full-body session.

The goal is to make your training repeatable and easier to track. Keep the important lifts consistent, build your reps and weight over time, and use the easier final week to let fatigue come down. You don't need to turn every set into a test.

Safety and medical disclaimer

This program is for general educational and informational purposes only. It is not medical advice, diagnosis, treatment, physical therapy, rehabilitation, or individualized coaching.

Consult a qualified healthcare professional before beginning, especially if you have an injury or medical condition, are pregnant or postpartum, take medication that affects exercise, or have been advised to limit physical activity.

Exercise has inherent risks, including serious injury. Stop immediately and seek appropriate medical attention for chest pain, faintness, severe shortness of breath, sudden weakness, unusual joint pain, or any symptom that feels unsafe.

Use equipment only as intended. Inspect the training area, select loads you can control, use safeties and a spotter when appropriate, and replace or skip any movement you cannot perform safely.

Results vary and no outcome is promised. You accept responsibility for your load selection, technique, training environment, equipment setup, and decision to participate.

Your program

Twelve weeks of muscle-building training for intermediate-to-advanced lifters. Each week has four workouts: Legs, Push, Pull and Full Body.

Who it is for

You already know the basics of lifting
You can train four days a week in a commercial gym
You're willing to log your loads, reps and RIR honestly

Your weekly schedule

Monday: Legs. Tuesday: Push. Thursday: Pull. Saturday: Full Body.

Follow Days 1-4 in order. If you miss a session, resume with the next workout. Don't combine workouts or double your sets to catch up.

Training on your own or with me

The self-guided purchase gives you the program, exercise cues and listed alternatives. It doesn't include one-on-one coaching or individualized form review.

If you're already being coached by me, use this guide alongside your coaching. This isn't a beginner technique course or a rehabilitation program.

Reading the workouts

Each numbered row is one working set. Follow its reps, RIR, rest and tempo; reps can differ between sets as long as they stay within the listed range.

Warm-up and ramp sets are separate and don't replace the working sets. Follow each week's rows instead of repeating the first week's prescription.

The four phases

Normal weeks have 53-59 working sets, with 1-3 RIR as listed. Calves and core are maintenance/support priorities at 2-3 direct sets per normal week. Warm-up and ramp sets don't count toward these totals.

Foundation

Weeks 1-4: 56 working sets per week

Build repeatable technique, honest RIR judgment, and baseline loads.

Intensification

Weeks 5-8: 53 working sets per week

Use slightly heavier loading while keeping fatigue and technique controlled.

Overload

Weeks 9-11: 59 working sets per week

Accumulate the strongest recoverable training weeks without mandatory failure.

Deload

Week 12: 29 working sets

Reduce fatigue with lower volume and 4 RIR on every working set.

Progression and recovery

Add reps before weight

Progress repetitions before load. Increase the weight only after every set reaches the top of its range at the assigned RIR with stable technique.

Increase compound lifts by 2.5-5%. For accessories, use the smallest practical increment. Reps may differ between sets; keep each set inside its own range.

Adjust the next set

If actual RIR undershoots the target by more than one rep, or your technique degrades, reduce the next set's load by 5-10%.

Undershooting means the set was harder than intended: you had fewer clean reps left. It doesn't mean the weight felt too easy.

When recovery falls behind

After two consecutive regressions for the same exercise or affected session, reduce that session's working sets by about 25% and add 1 RIR for one week.

Persistent soreness beyond 72 hours, worsening joint discomfort or reduced performance triggers the same one-week adjustment. Don't push through unsafe symptoms.

Keep the plan consistent

Use the sets and effort targets shown for the week. Week 12 is the planned deload; don't substitute a different program's easier-week schedule.

No mandatory failure, AMRAP, drop-set, cluster-set, or partial-ROM work is programmed. Don't add intensity methods to make a workout feel harder.

Technique and exercise choices

Tempo and control

Tempo reads as lowering - bottom pause - lifting - top pause, in seconds. For 3-1-1-0, lower for three seconds, pause for one, lift for one, then begin the next rep without an extra top pause.

X means accelerate with control, not bounce or throw the weight. Keep written pauses under control and follow the exercise-specific cue.

Alternatives replace the exercise

Choose one listed alternative when needed. It replaces the primary exercise; it isn't additional work. It inherits the sets, reps, RIR, rest, tempo, tracking fields and unilateral setting.

The listed coaching cue also carries over unless a separate alternative cue is provided. Trap Bar Deadlift uses its own setup cue on the Full Body pages, not the bench-supported hip-thrust setup.

Unilateral work and supersets

Unilateral means perform the listed work on both sides. Linked group A1 and A2 identify a superset: do A1, then A2, with no rest between them and the listed full rest after A2.

On every Full Body day, hamstring curls come before lateral raises in the linked pair. Complete both movements before taking the listed rest.

Exercise order and stopping

Legs starts with the hack squat because it is a quad-priority hypertrophy session. The Romanian deadlift comes second, before unilateral and isolation fatigue. Follow the given order.

Stop for sharp or escalating pain, sudden weakness, dizziness, loss of control or unusual symptoms. Use a listed replacement only when comfortable and appropriate, and seek qualified care when needed.

Equipment and tracking

Required

Free weights and benches

Barbell, plates, collars and a bench-press station with appropriate safeties or spotting
Dumbbells, EZ bar and an adjustable bench
Smith machine and a stable hip-thrust setup

Lower-body machines

Hack squat and leg press
Seated hamstring curl, leg extension and standing calf raise

Upper-body machines and cables

Shoulder press, rear-delt fly and lateral-raise machines
Chest-supported T-bar row, seated cable row and neutral-grip pulldown
Cable station with handles for lateral raises, overhead triceps work, pushdowns and kneeling crunches

Optional personal equipment

Stable training shoes you feel comfortable lifting in
Lifting belt, if you already use one for heavier lifts
Wrist wraps or knee sleeves for personal comfort
Chalk or liquid chalk, if your gym allows it
Water bottle and a small gym towel
Exercise mat for the warm-up, if the gym doesn't provide one
A notebook or training log for recording your workouts

Logging your training

If your purchase includes Everfit access, or you're coached by me, log your workouts in the app. PDF-only purchases don't include app access; use your own training log.

Record your weight, completed reps, RIR and rest for each set, plus useful notes. Follow the listed tempo and record any changes or substitutions. The guide explains the plan; your training log keeps your history together.

The required list covers the primary exercises. Some listed alternatives use other stations or equipment; check the replacement before choosing it.

Training terms

RIR

Reps in reserve: the number of technically sound repetitions you believe remained at the end of a set.

Working set

A challenging set that counts toward the prescription. Warm-up and ramp sets do not count.

Tempo

Four-part cadence: lowering, bottom pause, lifting, top pause.

Superset

Two linked exercises performed in order with no rest between them and the full listed rest after the second.

Approved replacement

The single listed substitute. It inherits the entire prescription and is never additional work.

Deload

A planned lower-fatigue week using reduced volume and a larger RIR target.

Unilateral

Perform the listed work on both sides. Each Side is the app setting that records this execution.

Warm-Up & Mobility

Complete two smooth rounds before every workout. Finish warmer and more mobile, not fatigued.

Bodyweight Squat

8 controlled reps

90/90 Hip Transitions

5 per side

Half-Kneeling Hip-Flexor Rock

6 per side

Bodyweight Good Morning

10 controlled reps

Alternating Lat Reach and Lean

5 breaths per side

Before the first compound, complete 2-4 progressively heavier warm-up sets. Before later compounds, use 1-2 brief bridging sets when the pattern or load changes. Warm-up sets do not count as working sets.

Week 1 - Day 1

Foundation · Monday

Exercises	Set	Reps	RIR	Rest	Tempo	Notes
Hack Squat Machine Alternatives Seated Leg Press	1	6-10	3	2:30-3:30	3-1-1-0	Brace into the pads, keep the full foot planted, track the knees over the toes, and control depth.
	2	6-10	3	2:30-3:30
	3	6-10	3	2:30-3:30
Barbell Romanian Deadlift Alternatives Dumbbell Romanian Deadlift	1	8-12	3	2:30-3:30	3-1-1-0	Set the lats, keep a soft knee bend, push the hips back, and stop before the spine loses position.
	2	8-12	3	2:30-3:30
	3	8-12	3	2:30-3:30
Walking Lunge Alternatives Dumbbell Reverse Lunge	1	6-10	3	2:30-3:30	3-1-1-0	Use a controlled stride, keep the front foot stable, and lower without pushing off the rear leg.Modifier: Unilateral
Walking Lunge Alternatives Dumbbell Reverse Lunge	2	6-10	3	2:30-3:30	3-1-1-0
Seated Hamstring Curl Machine Alternatives Prone Lying Hamstring Curl Machine	1	10-15	2	1:15-1:45	2-1-2-0	Align the knee with the pivot, keep the hips down, curl smoothly, and control the return.
	2	10-15	2	1:15-1:45	2-1-2-0
Seated Leg Extension Machine Alternatives Band Seated Leg Extension	1	10-15	2	1:15-1:45	2-1-2-0	Align the knee with the pivot, extend smoothly, squeeze the quads, and avoid swinging the load.
	2	10-15	2	1:15-1:45	2-1-2-0
Standing Calf Raise Machine Alternatives Seated Calf Raise Machine	1	10-15	2	1:15-1:45	2-2-1-1	Use a full comfortable stretch, drive through the big toe, pause at the top, and avoid bouncing.
	2	10-15	2	1:15-1:45	2-2-1-1
Cable Kneeling Crunch Alternatives Ab Crunch Machine	1	10-15	2	1:15-1:45	2-1-2-0	Keep the hips mostly still, curl the ribs toward the pelvis, and return without pulling with the arms.
Cable Kneeling Crunch Alternatives Ab Crunch Machine	2	10-15	2	1:15-1:45	2-1-2-0

Week 1 - Day 2

Foundation · Tuesday

Exercises	Set	Reps	RIR	Rest	Tempo	Notes
Barbell Bench Press Alternatives Chest Press Machine	1	5-8	3	2:30-3:30	3-1-1-0	Set the shoulder blades, plant the feet, lower to a consistent touch point, and press without losing position.
	2	5-8	3	2:30-3:30
	3	5-8	3	2:30-3:30
Dumbbell Incline Bench Press Alternatives Incline Chest Press Machine	1	8-12	3	2:30-3:30	3-1-1-0	Use a low incline, keep the shoulder blades set, lower under control, and press through a comfortable range.
	2	8-12	3	2:30-3:30	3-1-1-0
Shoulder Press Machine Alternatives Dumbbell Seated Shoulder Press	1	8-12	3	2:30-3:30	3-1-1-0	Keep the torso supported, lower under control, and press without shrugging or arching.
	2	8-12	3	2:30-3:30	3-1-1-0
Cable Lateral Raise Alternatives Dumbbell Lateral Raise	1	12-20	2	0:00-0:00	2-1-2-0	Lead with the elbow, keep the torso quiet, and raise only as high as the shoulder remains comfortable.Linked group A1
Cable Lateral Raise Alternatives Dumbbell Lateral Raise	2	12-20	2	0:00-0:00	2-1-2-0
Cable Seated Overhead Tricep Extension Alternatives Dumbbell Standing Overhead Tricep Extension	1	10-15	2	1:15-1:45	2-1-2-0	Keep the upper arms steady, allow a comfortable stretch, and extend without flaring the ribs.Linked group A2
	2	10-15	2	1:15-1:45	2-1-2-0
Cable Tricep Pushdown Alternatives Cable Rope Tricep Pushdown	1	10-15	2	1:15-1:45	2-1-2-0	Keep the elbows close, press down smoothly, and control the return without leaning over the cable.
	2	10-15	2	1:15-1:45
	3	10-15	2	1:15-1:45

Week 1 - Day 3

Foundation · Thursday

Exercises	Set	Reps	RIR	Rest	Tempo	Notes
Neutral Grip Lat Pulldown Alternatives Machine Assisted Pull Up	1	6-10	3	2:30-3:30	3-1-1-0	Keep the chest tall, pull the elbows toward the ribs, and use a full controlled stretch.
	2	6-10	3	2:30-3:30
	3	6-10	3	2:30-3:30
T Bar Chest Supported Row Alternatives Dumbbell Incline Row	1	8-12	3	2:30-3:30	3-1-1-0	Keep the chest supported, drive the elbows back, pause briefly, and avoid shrugging.
	2	8-12	3	2:30-3:30
	3	8-12	3	2:30-3:30
Cable Seated Row Alternatives Seated Row Machine	1	8-12	3	2:30-3:30	3-1-1-0	Maintain a tall torso, reach under control, and pull through the elbows without rocking backward.
Cable Seated Row Alternatives Seated Row Machine	2	8-12	3	2:30-3:30	3-1-1-0
Rear Delt Fly Machine Alternatives Cable Rear Delt Fly	1	12-20	2	0:00-0:00	2-1-2-0	Keep the chest supported, move through the rear delts, and avoid turning the movement into a shrug.Linked group A1
Rear Delt Fly Machine Alternatives Cable Rear Delt Fly	2	12-20	2	0:00-0:00	2-1-2-0
Dumbbell Hammer Curl Alternatives Cable Rope Hammer Curl	1	10-15	2	1:15-1:45	2-1-2-0	Use a neutral grip, keep the elbows still, and control the eccentric without torso momentum.Linked group A2
	2	10-15	2	1:15-1:45	2-1-2-0
EZ Bar Standing Bicep Curl Alternatives Cable Rope Bicep Curl	1	10-15	2	1:15-1:45	2-1-2-0	Keep the upper arms quiet, curl without swinging, and lower through a controlled range.
	2	10-15	2	1:15-1:45	2-1-2-0

Week 1 - Day 4

Foundation · Saturday

Exercises	Set	Reps	RIR	Rest	Tempo	Notes
Barbell Hip Thrust Alternatives Trap Bar Deadlift	1	8-12	3	2:30-3:30	3-1-1-0	Set the upper back securely, brace the trunk, drive through the full foot, and finish with the ribs stacked over the pelvis.Trap Bar Deadlift: stand in the center of the trap bar, grasp both handles, keep the chest up and back from rounding, extend the hips and knees, and lower the weight to the ground under control.
Barbell Hip Thrust Alternatives Trap Bar Deadlift	2	8-12	3	2:30-3:30	3-1-1-0
Leg Press Alternatives Belt Squat	1	6-10	3	2:30-3:30	3-1-1-0	Keep the full foot planted, control the descent, and stop before the pelvis rolls under.
Leg Press Alternatives Belt Squat	2	6-10	3	2:30-3:30	3-1-1-0
Smith Machine Incline Bench Press Alternatives Dumbbell Neutral Grip Incline Bench Press	1	8-12	3	2:30-3:30	3-1-1-0	Set the shoulder blades, use a low incline, lower under control, and press without rolling forward.
	2	8-12	3	2:30-3:30	3-1-1-0
Cable Seated Row Alternatives Seated Row Machine	1	8-12	3	2:30-3:30	3-1-1-0	Maintain a tall torso, reach under control, and pull through the elbows without rocking backward.
Cable Seated Row Alternatives Seated Row Machine	2	8-12	3	2:30-3:30	3-1-1-0
Seated Hamstring Curl Machine Alternatives Prone Lying Hamstring Curl Machine	1	10-15	2	0:00-0:00	2-1-2-0	Align the knee with the pivot, keep the hips down, curl smoothly, and control the return.Linked group A1
	2	10-15	2	0:00-0:00	2-1-2-0
Lateral Raise Machine Alternatives Cable Lateral Raise	1	12-20	2	1:15-1:45	2-1-2-0	Keep the torso supported, raise through the elbows, and maintain tension without bouncing.Linked group A2
Lateral Raise Machine Alternatives Cable Lateral Raise	2	12-20	2	1:15-1:45	2-1-2-0

Stay Strong

Thanks for training with me. I hope this gives you a clearer plan and makes your time in the gym more productive.

Keep track of what you do, give yourself time to improve, and take recovery seriously. When you look back at your log, notice the cleaner reps and better control as well as the weight on the bar.

Keep learning, keep lifting, and take it one workout at a time.

Questions about the guide or coaching?

mshaner@shanerstrong.com shanerstrong.com