A full 12-week upper/lower split built across 3 progressive phases. Phase 1 builds your foundation with heavy compound lifts. Phase 2 develops hypertrophy with eccentrics and moderate load. Phase 3 intensifies with high-rep, short-rest, near-failure sets. Both a full gym programme and a complete home programme (dumbbells only) are included — use whatever suits your life, or switch between them.
PLANTFIT · SUMMER SERIES 2026
Build & Burn
Build muscle. Burn fat. Own your summer.
12 Weeks · 4 Days/Week · Gym + Home
This is for girls who are done working hard and not seeing results.
Most women training consistently are still stuck
not because they’re lazy or not trying hard enough but because they’re using the wrong approach. Cardio burns fat and muscle together. Programmes without progression stop working after a few weeks. And nobody ever teaches us how to actually train to build something.
Build & Burn removes the guesswork. It’s 12 weeks of structured, progressive resistance training — designed specifically for women, built around current science, and fuelled by plants.
What Build & Burn does
Build & Burn is a 12-week progressive resistance training programme designed to help you:
Build lean muscle and genuinely change your body composition
Get stronger — not just fitter — across every session
Understand exactly how hard to push on every single set
Fuel your training on a plant-based diet without second-guessing
This isn’t about shrinking. It’s about building a stronger, more metabolically active body — and the definition, the shape, the leanness that come with it.
12 week programme inside the plantfit app
Who is Build & Burn for?
Girls who’ve been going to the gym but feel like they’re going through the motions
Anyone who’s done cardio for years and wants to finally try something that actually changes their shape
Gym girls and home trainers — a full version of both is included
Beginners who want a structured, safe place to start
Experienced lifters who want a properly progressive plan
Vegan and plant-based women training for muscle
What’s included in the 12 week programme?
The training
The nutrition
A complete plant-based protein guide — how much you actually need, the best whole food sources, leucine targets, and the key supplements for women training on plants. Full access to the Plantfit recipe library included, along with calorie targets specific to you, build your own meal plan, and track your food.
The education
In-depth articles covering why women should train for muscle growth (and what the science actually says), and how to fuel that growth on a plant-based diet. Not jargon. Not filler. Just the stuff that actually changes how you train.
The community
WhatsApp community access from Day 1. Train alongside other girls doing the same programme, share your progress, ask questions, and stay accountable for all 12 weeks. Honestly? This is the bit that makes the difference.
Why this actually works
Build & Burn removes the guesswork. It’s 12 weeks of structured, progressive resistance training — designed specifically for women, built around current science, and fuelled by plants.
Meet your coach, Stef
Designed by Stefanie — founder of Plantfit, mum of two, and someone who has genuinely been doing this for 10 years.
Stef built Plantfit around one belief: sustainable beats everything. Not quick fixes. Not crash diets. Not extreme programmes you abandon in week two.
A healthy lifestyle you can actually keep — through pregnancy, postpartum, full-time business, no sleep, all of it.
Build & Burn is the programme she’s currently following herself. It’s what she actually does.
“The goal of this programme is not purely aesthetic. It is to build a stronger, more metabolically active body and lifestyle. The visible results — the definition, the shape, the leanness — are a direct consequence of training with intention and consistency.”
i think i’m ready, but…
I have questions…
No problem! I’ve compiled a list of FAQ’s below, so you are going into this in the know.
Is this suitable for beginners?
Yes, genuinely. Phase 1 is called Foundation for a reason — we start with heavy compound lifts at a conservative intensity, focusing on form and building the base before we layer on more volume or complexity. If you can do a bodyweight squat, you can start this programme. You don’t need to already be lifting.
Do I need a gym?
Nope. There’s a full home version (dumbbells only) included alongside the gym programme. Pick whichever works for your life right now — or use both if your schedule changes across the 12 weeks.
I'm not vegan — can I still do this?
bsolutely. The training programme is for everyone. The nutrition content is plant-based focused because that’s what I know and what I do — but all the principles around protein targets, meal timing, and fuelling for muscle apply no matter what you eat. You can swap protein sources and the rest works exactly the same.
Will I bulk up from lifting heavy?
No. And I want to say this clearly because I know it’s the thing that puts a lot of girls off. Women have around 30x less testosterone than men — building significant muscle mass is genuinely difficult even for people training specifically for it. What lifting does is change your body composition: more muscle, less fat, better definition. That’s it.
What results can I expect?
Honestly? It depends how consistently you show up. What I can tell you is that 12 weeks of progressive, intentional training — where every week is harder than the last — will change your body composition, increase your strength, and improve how you feel in a way that cardio alone never will. I’m not going to promise you a specific number or a specific look. But I will tell you that if you follow the plan, you will feel like a different person by the end.
How many days a week is it?
4 days a week. Two upper body days, two lower body days — with rest days and an optional LISS day built in. Every session is between 45 and 60 minutes. That’s it.
What if I miss days or can't always be consistent?
Life happens — especially if you’re a mum, you work full time, you’re exhausted. Missing a session or even a week is not the end of the programme. Just pick up where you left off. Build & Burn is designed to be sustainable, not to make you feel guilty for being a human being.
How long do the workouts take?
45–60 minutes. I don’t do anything that takes longer than an hour. You don’t need to.
I'm postpartum — is this suitable for me?
If you’ve been cleared by your healthcare provider to return to general training, then yes. That said — if you’re early postpartum or still rebuilding your core, I’d actually recommend starting with my Core Reset programme first. It’s specifically designed to get your foundations right before moving into progressive strength training. You can absolutely move into Build & Burn afterwards.