Welcome to Development Fitness
Welcome to Development Fitness
Build lean muscle and burn fat at the same time. The exact system — nutrition, training, cardio, recovery — all in one guide.
Every chapter is designed to work together — because results come from getting all the variables right, not just one.
Master macros — protein, carbs, and fats — and learn exactly how much of each you need to build muscle while staying lean. Includes pre and post-workout timing.
Progressive overload, supersets, drop sets, and the case for single-muscle-group training. The exact rep, set, and weight ranges that drive hypertrophy.
HIIT vs. steady-state, how much is enough, and exactly how to program cardio so it burns fat without eating into your hard-earned muscle mass.
Muscle grows during rest, not in the gym. Learn the science of sleep, active recovery, and how to structure your week so your body rebuilds stronger every time.
Measurements, photos, logs, and apps. Know what to track, how often, and when to adjust your nutrition and training to keep progress moving forward.
Every transformation stalls. Proven strategies to break through plateaus — from training split changes to progressive overload tweaks — and tools to stay locked in.
Sample Meal Plan Snapshot
The blueprint includes two complete meal plans. Here's a quick look at the macro targets from the primary plan — structured around 5 meals over a 12-hour window.
Adjust carbs up 50–100g for men or down 50–75g for women depending on your goal. Full instructions included.
I'd been training for two years with no real structure. The Blueprint gave me a clear system — the workout split alone changed everything. Down 14 lbs and stronger than ever.
As a woman, I was always afraid of bulking up. This guide explained exactly how to train and eat to get lean and toned — and the women's split is genuinely different and better.
The nutrition chapter broke it down better than anything I've read. I finally understand how to time my meals around training and it's made a huge difference in my energy and recovery.
Certified trainer and physique coach with years of competitive experience. The Blueprint is his step-by-step system shared publicly for the first time.
Floyd Flores built the Lean Muscle Blueprint from years of personal training and competitive experience — not theory. Every recommendation in the guide is something he's tested, refined, and seen work on clients of all levels.
The single-body-part training split, the macro targets, the cardio guidelines — all of it comes from real experimentation and real results. Development Fitness exists to make that knowledge accessible to anyone who's serious about changing their body.
Visit DevelopmentFitness.com →We are excited to connect you with one of our personal trainers at Development Fitness.