Burn & Build: 4-Week Transformation

Coach Rath

Strength & Conditioning, General Fitness, Functional Fitness
Coach
Rath N.

This 4-week program provides 3 guided workout days each week ( INCLUDE VIDEO TUTORIALS ) The program is focusing on strength, conditioning, and overall fitness. Each session is designed to help you burn fat, build lean muscle, and boost your endurance. The workouts combine machines, free weights, bodyweight exercises and cardio. It's recommended to take rest days between workouts to allow you body to recover and avoid over training. include one active-rest day per week: For example:( 30 mins walk - pilates - yoga - swimming - mobility .. ) etc.

STAY COMMITTED, STAY STRONG

$75
Get Burn & Build: 4-Week Transformation
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GAIN STRENGTH & CONFIDENCE
Develop stronger muscles, improve posture, and increase confidence through structured workout tailored to help your progress ever week.
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FOR BEGINNERS & INTERMEDIATES
Train just 3-Days a week with clear split: Upper body, Lower body, and full-body session
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Transform Your Body & Mind
Create customized workout programs that fit your goals. Stay motivated.
Features
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Programming 3 days per week
A mix of resistance and high-intensity workout to burn fat and build endurance.
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Exercise Video Guidance
every movement in your training session will have a demo video. No more guessing what to for or how to do it.
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you get the online training experience in the game
Equipment
Required
barbell // dumbbell // kettlebell // bench // band resistance
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Sample Week
Week 1 of 4-week program
Sunday
UPPER BODY-STRENGTH & BURN

A

Incline DB Bench Press

4 x 10

B

1-Arm DB Row

4 x 12

C

Lat Pull Downs

4 x 10

D

Seated DB Press

3 x 12

E

DB Bicep Curls

3 x 15

F

DB Tricep Extension

3 x 15

Circuit

G

3 ROUND: - 30secs battle ropes or ( jumping jacks if no ropes) -30secs Burpees -30secs Mountain climbers REST 20secs between rounds

H

5-7mins stretching Hold 20s-30s

Tuesday
LOWER BODY & STRENGTH

A

DB Front Squat

4 x 10

B

DB Deadlift

3 x 12

C

Leg Press

3 x 12

D

Hip Thrust

4 x 10

E

DB Lunges

3 x 12

F

Calf Raise

3 x 15

G

Treadmill Work

H

STRECHING LOWER BODY

Thursday
FULL BODY - CORE&CONDITIONS

A

DB Hang Squat Clean

3 x 10

B

KB swings

4 x 12

C

Step-Ups

3 x 12

D

DB Lateral Raise

3 x 12

E

Cable Facepull

3 x 15

F

DeadBug

3 x 10

G

Bosu Ball Side Plank

3 x 0:20

H

Treadmill Work

I

STRECHING FULL BODY

Coach
More from Coach Rath
coach-avatar Rath N.

Certified Personal Trainer and Strength Coach. I offer both Online programs and 1:1 Private Sessions at the gym.

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Get Burn & Build: 4-Week Transformation
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FAQs
How do I access the training ?
I've partnered with TrainHeroic to deliver you training, You'll create an account and your training will be delivered via app ( both IOS and Android ) each day. There are video instructions around each movement and I'll always list out detailed instruction too.
What equipment will I need to do this?
You will need access to basic gym equipment such as dumbbells, barbells, resistance machines, and a cardio option like a treadmill or bike. If you are training at home, you can modify the workouts with resistance bands or light dumbbells.
Will this help me lose weight and tone up?
Yes! The program combines strength training and cardio to burn calories, build lean muscle, and improve overall fitness.
Can I combine this program with other classes or activities?
Yes! You can add yoga, Pilates, or light cardio sessions on rest days for recovery and variety.
Is there support if I have questions during the program?
Yes, you’ll have access to instructions and notes inside the app.
The Proof
verified-athlete-avatar Anfal S.

5-6 weeks transformations

Verified Athlete

"Your training style is amazing I started seeing real reasult, you make every workout both effective and easy, thank you for your support"

verified-athlete-avatar Sara M.

Lost 3kg in 6 weeks

Verified Athlete

"The workout are fun and challenging. I finally stayed consistent without getting bored."

Burn & Build: 4-Week Transformation
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