For busy men who keep restarting

A 12-week home strength plan with a coach who checks in

(Proof below)

Three forty-minute workouts a week. Your coach reviews your form and adjusts the plan every Sunday.

A muscular man seen from behind, his back lit against a dark background
I want my 12-week plan

Your twelve weeks are already planned.
You just show up.

Open today's session and train. Your coach handles the planning.

Two dumbbells and an exercise mat on a living room rug

Concept piece · sample testimonials

What a normal week feels like
when the plan fits

Marcus T.
Feb 2026 · Check-in

Past week three, finally

I always quit around week three. This time my coach saw the skipped session and moved it for me.

Daniel R.
Jan 2026 · Form review

Three cues fixed my squat

I filmed one set. The reply pointed at my knees and my tempo.

My lower back stopped complaining the same week.

Kofi A.
Mar 2026 · Schedule

Shift work, no problem

My shifts change every week. I send my free days on Sunday and the plan moves with me.

Luis M.
Feb 2026 · Home training

Garage workouts at 6 a.m.

Two dumbbells and a band. Forty minutes, finished before the house wakes up.

Ben H.
Apr 2026 · Light week

The easy week worked

Week seven felt too light. I came back fresher, and the second half stuck.

Arjun P.
Mar 2026 · Travel

Hotel weeks covered

Half my weeks are on the road. Every session has a hotel-room version, so I stopped skipping.

I'm ready to train

Is Northpace 12 right for you?

Not a fit

Skip this if you want a thirty‑day shortcut

NEW BODYIN 30 DAYS. NOBODYCHECKING IN.

You want a new body in thirty days. Or you'd rather train with nobody checking in. We ask for three workouts and a Sunday check-in, even in messy weeks.

I still want a look

A good fit

This is you if you want a plan that sticks

TWO HOURSA WEEK. SOMEONEWHO NOTICES.

You've started strong before and faded by week three. You can give two hours a week. You want someone to catch the slip before it turns into quitting.

That's me, let's start

Six phases,
twelve weeks

Each phase has one job. Your coach tunes it every Sunday.

A man writing notes in a notebook next to his laptop

Step one · before week 1

Tell us about your week

A ten-minute intake form, then a short welcome call. Together you pick your training days.

A muscular man holding two dumbbells at shoulder height

Step two · weeks 1–2

Learn the foundations

Eight core movements with light weights. Each one comes with a short video and the cues that matter.

A man doing a dumbbell lunge in a gym

Step three · weeks 3–4

Build the habit

Three sessions on the days you chose. The volume rises slowly. Swap days cover the weeks that go sideways.

A muscular man curling a heavy dumbbell in a dark gym

Step four · weeks 5–6

Add load, check form

The weights start to climb. Film one set on your phone and get specific cues back within 48 hours.

A man holding a deep single-leg squat as a mobility drill

Step five · week 7

Reset and review

A lighter week lets your joints catch up. Then a midpoint call reshapes the second half.

A man training in a dark gym at a squat rack

Step six · weeks 8–12

Push, then own it

The hardest block of the program. You finish with a routine you can run on your own.

What's inside

Six modules, one clear plan

A weekly planner open next to a laptop and a coffee

Every session lists sets and reps in plain words. When your coach changes something, you see why before Monday.

Lessons

  • Reading your planEvery column explained in five minutes.
  • Choosing your daysFit three sessions around your week.
  • Swap daysWhat to do when a session falls through.
A man setting up a barbell deadlift with a flat back

Learn how each pattern should feel before anything gets heavy. Every lesson has an easier version and a harder one.

Lessons

  • Squat and lungeDepth without knee pain.
  • HingeLift without hurting your back.
  • Push and pressShoulders that stay healthy.
  • Row and carryThe pulling work most men skip.
A bowl of sliced grilled chicken with rice and salad

No meal plan to obey. One plate template that works at home and in restaurants.

Lessons

  • The plate templateBuild a meal without counting.
  • Easy proteinQuick options for busy days.
  • One grocery listShop once for most of the week.
A man typing a message on his phone

Five short questions every Sunday. Your coach reads your answers and adjusts next week.

Lessons

  • Your Sunday check-inWhat to write and why it helps.
  • Filming a form checkOne clean set, filmed from the side.
A muscular man lowering into a push-up, seen from behind

A short video for every exercise, filmed from two angles. Each one has a home version and a gym version.

Lessons

  • Goblet squatThe base of leg day.
  • Romanian deadliftThe hinge, step by step.
  • Push-upFrom incline to full range.
  • One-arm rowA strong, stable back.
  • Overhead pressPress without arching.
  • Split squatBalance on one leg.
  • Farmer's carryGrip and posture together.
  • PlankBracing you use in every lift.
Two hands pressing dumbbells overhead

Your coach hands you a routine built from what worked for you. The plan and the library stay yours for life.

Lessons

  • Your own routineSessions you can repeat for months.
  • Progressing aloneWhen to add weight, and how much.

One program, one price

Northpace 12

Lifetime access

$149 once

One payment covers twelve weeks of coaching. The plan and the video library stay yours.

  • A plan built around your days
  • A welcome call and a midpoint call
  • A personal reply every Sunday
  • Form reviews within 48 hours
  • Home and gym versions of every session
  • Lifetime access to plan and library

Concept piece · sample stories

Twelve weeks, told by the men who trained them

I want my 12-week plan
Tomás G.
Jan 2026 · Welcome call

An old knee, handled

My coach asked about my knee on the first call. Every leg exercise was adjusted from day one.

Kwame O.
Apr 2026 · Busy week

Tax season, still training

I said I had two short sessions in me. The next plan kept the key lifts in thirty minutes.

That reply is why I didn't quit.

Ryan S.
Feb 2026 · Form review

A bad habit, fixed

Three cues on my press fixed something I'd carried for years.

Hiro N.
Mar 2026 · Home gym

Harder without new gear

My dumbbells topped out. My coach slowed the tempo and added single-leg work.

Samir B.
May 2026 · Recovery

A plan that listens

I wrote that I was sleeping badly. The plan eased off for a week.

Pete W.
Jun 2026 · Midpoint call

Starting at sixty-two

Nobody made me feel old for picking the easy version. We worked on balance and grip.

I'm ready to train

The 14-day promise

We won't promise you a new body

Results depend on your sleep and your starting point. Anyone who guarantees an outcome without knowing you is selling a story.

Here's what we can promise

Not right for you within fourteen days? Send one email and get a full refund.

Every check-in gets a personal reply. Every form video gets feedback within 48 hours. If we miss, tell us.

Questions

Before you join

The program

No. Every session has a home version that needs two dumbbells and a band. If you have a gym, the plan uses it.

Yes. The first two weeks teach the basics with light weights. The load only goes up once your form holds on video.

Three sessions of about forty minutes, plus five minutes on Sunday. Miss one and a swap day is already in the plan.

You keep the plan and the library for life. Your coach also leaves you a routine to keep progressing alone.

Often, yes. Mention it on the intake form and your coach adapts the exercises. If it still hurts, see a doctor first.

Coaching and refunds

You start with a welcome call. Every Sunday you send a short check-in and your coach replies. Week seven brings a midpoint call.

Check-ins get a reply before Monday morning. Form videos get feedback within 48 hours.

Only when you want feedback on a lift. One set, filmed on your phone from the side. Nobody else sees it.

Email us within fourteen days of your start date. You get the full price back, no questions asked.

Yes, once, for up to two weeks. Tell your coach on Sunday and the remaining weeks shift forward.