Earned Energy Custom-Muna

The Earned Energy system is a focused 12-week training and nutrition plan engineered to:
- Shred body fat
- Preserve and accentuate muscle definition
- Build a resilient, visible core
- Boost conditioning without burnout
- This program cuts through the noise. Forget starvation diets, random cardio, or endless guesswork. Each phase systematically
builds on the last, ensuring you always know:
- Your immediate actions
- The strategic purpose behind each action
- The next step in your progression

Core Objectives 
- Lean out while retaining muscle mass
- Sharpen overall muscle definition
- Develop a strong, visible core
- Elevate conditioning and work capacity
- Maintain strength during the cutting phase

Program Blueprint
- Frequency: 5 days per week
- Session Length: 60–75 minutes
- Training Style: Fat-loss strength + conditioning
- Core Training: 4–5× per week (explicit and progressive)
- Cardio Exposure: Structured and phase-dependent

Daily Power-up (5 mins)
- 2 minutes light treadmill walk or bike
- Dynamic hip and shoulder mobility
- Dead bugs or planks (1–2 sets)

Phase 1: (Metabolic foundation: Week 1-4)
Phase 2: (Muscle Retention & Core Building: Week 5-8)
Phase 3: (Definition & Peak Conditioning: Week 9-12)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Rest: 30-60 seconds
Intensity: Moderate to High

Leg Press

Romanian Deadlift (Dumbbell)

Walking Lunge

Leg Curl

Hanging Knee Raise

Plank

Lower Body + Core

Chest Press (Machine)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Cable Crunch

Pallof Press

Upper Push + Core

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Single Arm Row (Cable)

Face Pull

Knee Raise (Captain's Chair)

Side Plank

Upper Pull + Core

Rest: 30-60 seconds
Intensity: Moderate to High
Bike/Treadmill Intervals: 30 sec h/60 sec l 8-10 rep

Goblet Squat

Lying Leg Curl

Step-Up (Weighted)

Lower Body + Conditioning 

Rest: 60-75 seconds
Intensity: Moderate to High

Rear Delt Fly (Dumbbell)

Rest: 60-75 seconds
Intensity: Moderate to High
Bike/Treadmill Intervals: 30 sec h/60 sec l 8-10 re

Romanian Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Hanging Leg Raise

Superset A: 4 rounds
Superset B: 3 rounds


Upper Push (Supersets)

45 mins incline walk or 20-25 HITT bike 

Core circuit (3 rounds)

Treadmill

Cycling

Dead Bug

Bicycle Crunch

Farmer's Walk (Weighted)

Conditioning + Core

Rest: 90 seconds between rounds 
Intensity: Moderate to High
Circuit (4 rounds) end w Battle ropes

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