Welcome to Your 18-Week Transformation
PHASE 1
Coach Jayci
6/23/20262 min read
Welcome to Phase 1 of the Coach Jayci 18-Week Body Sculpting & Mobility Programme.
First of all, congratulations on taking the first step. Whether your goal is to lose body fat, build muscle, improve mobility, boost confidence, or simply feel better in your own skin, you're exactly where you need to be.
During the first six weeks, you'll follow a 3-day-per-week full-body training split. This means that every workout session targets all the major muscle groups, allowing you to build strength, improve movement quality, and develop confidence in the gym without spending hours training every day.
Many people assume that training one body part per session is the most effective way to achieve results. While body-part splits certainly have their place, they are often more suitable for advanced bodybuilders looking to refine specific muscles for competition. For most people, especially beginners and intermediates, full-body training is one of the most efficient and effective ways to build a strong, balanced physique while improving overall fitness and mobility.
You'll notice that suggested training weights have been included throughout the programme. These are based on average starting recommendations for males and females and are intended only as a guide. The weights are displayed in a faded font so that you can print the programme and replace them with numbers that are more appropriate for your current ability level.
For a more personalised starting point, I recommend estimating your 1-Rep Maximum (1RM). Your 1RM is the maximum amount of weight you could lift for a single repetition with good form. Once you have estimated your 1RM, a good starting point for many of the hypertrophy-focused exercises in this programme is approximately 80% of that value.
Estimating Your 1RM
A simple method is to use a weight that you can lift for multiple repetitions and apply the following formula:
Estimated 1RM = Weight Lifted × (1 + Repetitions ÷ 30)
Example
If you can squat 50 kg for 10 repetitions:
Estimated 1RM = 50 × (1 + 10 ÷ 30)
Estimated 1RM = 66.5 kg
Your suggested starting training weight would then be approximately:
66.5 kg × 0.80 = 53 kg
Remember, these numbers are only guidelines. Your priority should always be to perform every exercise with good technique, control and confidence. Progress comes from consistency and gradual improvement—not from lifting the heaviest weight possible on day one.
If you have any questions along the way, this website should be your first port of call. Feel free to explore the blog, visit the FAQ section, or leave a comment below. If your question is something others may benefit from, I'll do my best to cover it in a future post.
Most importantly, remember that you're not doing this alone.
Welcome to the Coach Jayci community—a place where we focus on moving better, feeling better and training better.
Your journey towards the body you want starts here.
Let's get started!