Burn + Build – 12 Week Method

A structured 12-week gym programme designed to build muscle and reduce body fat through progressive strength training, overload progression and SIIT conditioning.

Programme Length: 12 Weeks
Training Environment: Gym Based
Programme Focus: Muscle Growth & Fat Loss
Coaching Level: Self-guided structured programme

Overview

Burn + Build is a structured 12-week strength and conditioning programme designed to build lean muscle while reducing body fat through intelligent programming and progressive overload.

The programme begins with baseline strength testing, allowing your key lifts to be calculated and progressed using percentage-based loading specific to you.

Across the 12 weeks, training progresses through structured strength phases combined with SIIT (Sprint Interval Intensity Training) methods designed to increase energy output and training intensity while supporting fat loss.

This approach allows you to build strength and muscle while improving body composition across a longer training cycle.

The programme finishes with re-testing of your key lifts, allowing you to measure measurable improvements in strength and performance.

Burn + Build is ideal for individuals who want a structured gym-based programme designed to build muscle, reduce body fat and develop long-term strength.

What’s Included

• Fully structured 12-week gym-based training programme delivered through the coaching app
• Baseline strength testing and end-of-programme re-testing
• Percentage-based strength progression tailored to your numbers
• Progressive overload training phases
• SIIT conditioning sessions designed to support fat loss and conditioning
• Personal calorie and macro targets calculated from your onboarding inputs
• Nutrition guidance tailored to the individual
• Mobility sessions included within the programme
• Weekly check-in form for personal reflection and progress tracking
• Daily habit targets including
Step goal
Hydration
Sleep focus

Programme Structure

• Baseline strength testing to determine starting numbers
• Progressive strength training phases across 12 weeks
• Percentage-based loading progression
• Structured gym sessions focused on compound strength development
• SIIT conditioning sessions designed to support fat loss
• End-of-programme strength re-test to measure progression

How It Works

Once purchased you will:

1. Receive access to the training app

2. Complete your onboarding inputs

3. Your programme will be unlocked

4. Follow the structured progression week by week

All training sessions, habit tracking and progress tracking are completed within the coaching app.

Important To Know

Method Blueprint programmes are structured training programmes and not personalised coaching.

These programmes do not include:

• Direct coaching support
• Programme adjustments
• Personal feedback on sessions

If you are looking for personalised coaching and direct support, please explore Bespoke Coaching with Lucy Hatton.

Continue Your Progress

If you would like a fully personalised programme, deeper coaching feedback and ongoing support, explore Bespoke Coaching with Lucy Hatton.

Choose between:

Guided Personal Coaching
Performance Coaching
Elite Coaching

Developed by former GB athlete and coach Lucy Hatton.