FREE

HOW 12 WEEK RECOMP WORKS

SET IT UP.
TRACK IT.
LIVE IT.

Give 12WR your starting profile and the way you prefer to move each week. Then your daily job becomes three simple actions.

ONE-TIME SETUPBody + activity + goal + preferred weekly movement.
Tell 12WR where you are and how you like to train. You can change it later. The engine handles the math from there.
YOUR DAILY LOOP

Three things. Every day.

Hover or tap the portals. This is the part you actually do. Everything else is calculation.

01 · TRACKmorning

Weigh in

Step on the scale. Enter your weight in Recomp Tracking.

Have body-fat, muscle, water or waist data too? Great—add it. But weight alone keeps the trend alive.
hover / tap ↗
02 · FUELall day

Track food

Use the Nutrition Logger and watch protein, fat and carbs.

You do not have to “eat clean” every minute. Log honestly and stay at—or reasonably close to—the macro targets.
hover / tap ↗
03 · MOVEtraining

Log training

Enter the workout you actually did in the Workout Tracker.

You do not need to destroy yourself daily. Give muscle a real reason to adapt several days a week—or as much as your life and recovery allow.
hover / tap ↗
THE INTELLIGENCE LAYER

You give it reality.
12WR gives you the prescription.

INPUT 01Scale trend
INPUT 02Food + macros
INPUT 03Actual training
12 WEEK RECOMP ENGINE

Calculate.
Adapt.
Prescribe.

Your real data is combined with your profile, schedule and recovery to create a daily movement + macro prescription.

DASHBOARDToday's movement
DASHBOARDProtein · Fat · Carbs
DASHBOARDUpdated direction
REAL LIFE RULES

Close beats perfect.

The prescription is a target—not a prison. The closer you stay, the closer you stay to the mechanics 12WR is trying to create.

01 · FOOD

Macros over perfection

One imperfect meal changes nothing. Track it. See where the day is headed. Adjust the next choice.

02 · TRAINING

Stimulate. Don't punish.

You do not need to be sore every day. Train hard enough to create adaptation, then let recovery do its job.

03 · DATA

Track every day

The engine gets smarter when you give it reality. Missing data is guesswork. Real data creates a real trend.

04 · COURSE CORRECT

See drift? Tighten up.

If results start slipping, get a little closer to the targets. No drama. No restart. Just correct the course.

THE WHOLE SYSTEM

Track → learn → adapt → repeat.

12 Week Recomp prescription system showing tracking, nutrition and workouts flowing into the prescription engine and returning a personalized daily movement and macro plan.
That's it. Pretty easy.

The calculations are done for you. Your job is to move, track your macros, record what happened, and watch the results. Keep feeding 12WR real life and it keeps giving you a current plan.

Start free →Open guided demo