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[ Dreambody Blueprint ]

Your dream body has a blueprint.

Four training systems, built from the exact method an IFBB Bikini Pro runs on herself and her clients — from your first structured 12 weeks to full competition prep.

Find your plan — 30 seconds See all plans

IFBB Bikini Pro · 6 years of physique development · 100+ clients coached

Janine Tobler training in the gym
IFBB Pro

Not sure where to start?

3 questions, 30 seconds. You'll know exactly which plan is built for you.

1 / 3How long have you been lifting with a structured plan?

Training hard isn't the same as training right.

A program from TikTok here, a new split there. Heavier when you feel good, lighter when you don't. Months in the gym — and the mirror barely moves. Effort was never your problem. The missing system is. You're not lazy. You're unstructured.

12 weeks. 1 rule: beat last week.

Every exercise comes with its sets, reps, RIR and the one cue that matters. You log every session, and each week your only job is to beat the last one — a rep, a kilo, a cleaner set. That's progressive overload. That's the entire secret.

I became the coach I needed.

I'm an IFBB Bikini Pro with six years of physique development and more than a hundred clients behind me. Everything in these plans is what I actually do — not theory, not what's trending. It's one method, written down at every level: from your first structured week to the prep that won my pro card.

Janine winning her IFBB Pro Card Pro Card 2025
Janine, Swiss Grand Prix Overall Winner Overall Winner
IFBB
Bikini Pro
2025
Pro Card
100+
Clients coached
6 yrs
Competing

Four plans. One method. Your level.

Same system, same standards — the only thing that changes is where you start.

Dreambody Blueprint — Beginner Edition — guide cover
Beginner

Beginner Edition

Your first structured 12 weeks. · 4 days / week · 11 exercises · 12 weeks
  • +Simple 4-day upper/lower split — every muscle trained twice a week
  • +Every exercise with the exact cue, sets, reps and RIR
  • +Substitution guide, warm-up protocols, nutrition fundamentals & 12-week tracker
CHF 99 Get the plan
Most chosen Dreambody Blueprint — 4x a Week — guide cover
Intermediate / Advanced

4x a Week

The complete method, four days a week. · 4 days / week · 26 exercises · 12 weeks
  • +The full Dreambody method — lower body trained twice a week
  • +26 exercises with every cue, built around progressive overload
  • +Substitution guide, warm-up protocols, nutrition fundamentals & 12-week tracker
CHF 99 Get the plan
Dreambody Blueprint — 5x a Week — guide cover
Intermediate / Advanced

5x a Week

Maximum frequency, maximum shape. · 5 days / week · 28 exercises · 12 weeks
  • +The full 5-day split — glutes trained twice, delts across the week
  • +Built for the hourglass: 28 exercises with every cue
  • +Substitution guide, warm-up protocols, nutrition fundamentals & 12-week tracker
CHF 99 Get the plan
Won the Pro Card The Pro Card Prep Guide — guide cover
Advanced / Athlete

The Pro Card Prep Guide

The exact prep that won her pro card. · 5 days / week · competition prep · show-day ready
  • +The actual plan Janine ran to win her IFBB Pro Card in 2025 — every exercise, every cue
  • +Titrating volume as calories drop: the 4-phase volume table & four progression levers
  • +Session & check-in trackers, and the Prep Commandments — from prep start to show day
CHF 149 Get the guide

Not sure which one? Take the 30-second quiz →

This isn't a workout PDF. It's a system.

  1. 01Built by JanineThe method, and why it’s built this way
  2. 02The training splitHow your week is structured
  3. 03How to read each exerciseSets, reps, RIR and the cue
  4. 04Progressive overloadThe one rule that makes it work
  5. 05Warm-up protocolsExactly how to start each day
  6. 06Rest & tempoHow long to rest, every lift
  7. 07The planEvery exercise, every cue
  8. 08Substitution guideNo machine? Swap it.
  9. 09Nutrition fundamentalsThe numbers that drive growth
  10. 10Recovery & sleepThe five things that matter
  11. 11Progress check-insHow to know it’s working
  12. 12The 12-week trackerPrintable. Log every session.
A workout day inside the Dreambody Blueprint — every exercise with sets, reps, RIR and cue.
Real pages from the plan

Every Dreambody plan follows the same twelve modules — the level changes, the method doesn't. The Pro Card Prep Guide extends the system to full competition prep.

The method has receipts.

Client transformation, before and after
Client transformation, before and after
Client transformation, before and after
Client transformation, before and after
Client transformation, before and after
Client transformation, before and after
Client transformation, before and after
Client transformation, before and after

Hover to see them in color.

Client message about her results
Client message about her results
Client message about her results
Client message about her results
Client message about her results
Client message about her results

From Janine's coaching clients — the same method these plans are built on.

Before you start.

Which plan is right for me?+
Take the 30-second quiz — three questions and you'll have your answer. Still unsure? Send Janine a DM before you buy.
What format is it?+
A clean, designed PDF you can read on your phone, print, and keep forever.
How do I get it?+
Instantly. You'll get a download link by email the moment you purchase.
Do I need a gym?+
The plans are built around machines, cables and free weights — any normal commercial gym has everything you need. Missing a machine? Every exercise comes with a substitution.
Is nutrition included?+
Every plan covers the nutrition fundamentals that drive growth. The complete Female Physique Nutrition Blueprint — calorie and macro calculators, meal structure, example plans — is offered as an add-on at checkout.
Can I get a refund?+
Because it's an instant digital product you keep, all sales are final. If you have a question before buying, just ask.

12 weeks from now, you'll wish you started today.

Follow the plan, not your mood.

Find your plan — 30 seconds