Get Nova's Exact Lean Aesthetic
The complete 12-week high-volume pump program - meals, workouts, and daily targets.
High-volume pump split. Chest/arms, shoulders/arms, back, legs. 3–5 sets on the main movements. Finish push days with 200–300 reps of arms and abs.
Individual results vary. This is an educational training and nutrition plan, not a guarantee of a specific outcome.
Everything You Need to Transform
No guesswork. Just follow the plan.
Complete Workout Plan
12 weeks of structured workouts, 3-5 days per week. Video demonstrations included.
Custom Meal Plan
2,400+ calorie meal plans with grocery lists and easy recipes.
Daily Schedule
Know exactly what to eat and when to train. No thinking required.
Progress Tracking
Log your stats daily and watch yourself get closer to your goal.
Cancel anytime
One click from Settings. You keep access until the end of the period you already paid for.
Get the plan
Create an account and open it. No card needed. Access ends automatically after 48 hours.
Your Daily Blueprint
Here's exactly what Nova does every day. You'll do the same.
2,400
Daily Calories
180g
Protein Target
0m
Cardio
8,000
Daily Steps
Monday
Chest / Arms
- Rear delts fly2-3 sets
- Fly chest3-4 sets
- Bench flat3-4 sets
- Dips4-5 sets
- Inclined bench3-4 sets
- Curl sit4-5 sets
- Skull crusher3-4 sets
- Reverse curl3-4 sets
- Push down3-4 sets
- 200-rep pump - triceps, biceps, abs
Tuesday
Shoulders / Arms
- Rear delts fly4-5 sets
- Chest fly2-3 sets
- OHP3-4 sets
- Lateral raises3-4 sets
- Dips4-5 sets
- Curl sit3-4 sets
- Skull crusher3-4 sets
- Simple curl3-4 sets
- Triceps3-4 sets
- Bicep3-4 sets
- Triceps3-4 sets
- Biceps3-4 sets
- Pump 200-300 reps
Wednesday
Back
- RDL3-4 sets
- Rowing3-4 sets
- Pull over3-4 sets
- Pull down3-4 sets
- Rear delt3-4 sets
Thursday
Rest
Rest
Friday
Legs
- Leg curl3-4 sets
- Abductor3-4 sets
- Squat10 reps
- Calves2-3 sets
Saturday
Rest
Rest
Sunday
Rest
Rest
Unlock Nova's Blueprint
Create an account to get it. No card needed. Then $19.99/mo until you cancel.
Then $19.99/mo
No card needed. Access ends automatically after 48 hours unless you subscribe.
Then $19.99/mo if you subscribe. 1-click cancel in Settings.
Frequently Asked Questions
How quickly will I see results?
It depends on your starting point, consistency, and how closely you follow the plan. We do not promise a specific amount of weight loss or a timeline that applies to everyone.
Do I need a gym membership?
No! The program includes both gym and home workout options. You can do this anywhere.
What if I'm a complete beginner?
Perfect! This program is designed for all fitness levels. Everything is explained step-by-step.
How do I cancel?
The free trial ends by itself after 48 hours because we never take a card. You are not charged. If you subscribed, open Settings and tap Cancel subscription. You keep access until the end of the period you already paid for.
Your Future Self Will Thank You
Every day you wait is another day without the body you deserve.
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