Fat Loss Bundle # 1 - (12 Week Program)
This bundle of training phases is designed to burn body fat while maintaining lean muscle mass. In this phase you will complete four 3 week phases that will alternate between accumulation and intensification phases. This will allow you to effectively create neuromuscular adaptations through both volume & intensity (load) to accommodate the goal of maintaining lean muscle while burning body fat. 4 full body sessions are scheduled per week in addition to 1 optional conditioning session. This bundle comes with a nutrition guide, stretching manual and training manual. All sessions are logged and tracked via the TrainHeroic App.
** Phase 1** - Accumulation 1 (3 weeks)
- German Body Composition Antagonist Supersets
** Phase 2** - Intensification 1 (3 weeks)
- Agonist Supersets
** Phase 3** - Accumulation 2 (3 weeks)
- German Body Composition Giant Sets
**Phase 4 **- Intensification 2 (3 weeks)
- Tri Sets - Ascending Velocity
A1
Deadlift - Trap Bar
3 x 12 @ 70 %
A2
Press - Flat - Dumbbell - Neutral Grip
3 x 12 @ 70 %
B1
Lunge - Walking - Dumbbells
3 x 24 @ 70 %
B2
Pulldown - Wide Grip - Pronated
3 x 12 @ 70 %
C1
Leg Curl - Lying - Prone - Feet Neutral - Dorsiflexed
3 x 12 @ 70 %
C2
Overhead Press - Standing - Dumbbell - Neutral Grip
3 x 12 @ 70 %
A1
Squat - Cyclist - Barbell
3 x 12 @ 70 %
A2
Row - Seated - Medium Grip - Semi-Pronated
3 x 12 @ 70 %
B1
Back Extension - Horizontal
3 x 12 @ 70 %
B2
Curl - Standing - Dumbbell - Supinated
3 x 12 @ 70 %
C1
Step-Up - Front - Dumbbell
3 x 24 @ 70 %
C2
Triceps Extension - Flat - Dumbbells - Neutral Grip - Forehead
3 x 12 @ 70 %
A
Cardiac Output
1 x 20:00 @ 65
A1
Deadlift - Trap Bar
3 x 12 @ 70 %
A2
Press - Flat - Dumbbell - Neutral Grip
3 x 12 @ 70 %
B1
Lunge - Walking - Dumbbells
3 x 24 @ 70 %
B2
Pulldown - Wide Grip - Pronated
3 x 12 @ 70 %
C1
Leg Curl - Lying - Prone - Feet Neutral - Dorsiflexed
3 x 12 @ 70 %
C2
Overhead Press - Standing - Dumbbell - Neutral Grip
3 x 12 @ 70 %
A1
Squat - Cyclist - Barbell
3 x 12 @ 70 %
A2
Row - Seated - Medium Grip - Semi-Pronated
3 x 12 @ 70 %
B1
Back Extension - Horizontal
3 x 12 @ 70 %
B2
Curl - Standing - Dumbbell - Supinated
3 x 12 @ 70 %
C1
Step-Up - Front - Dumbbell
3 x 24 @ 70 %
C2
Triceps Extension - Flat - Dumbbells - Neutral Grip - Forehead
3 x 12 @ 70 %
Elite Fitness Coach with over 10 years of experience working with athletes and general population. Owner and Founder of Evolution of Fitness & Performance located in Airdrie, Canada. 🇨🇦 "Anyone can make you tired, not everyone can make you better"- Martin Rooney
The best time to start was yesterday, the second best time to start is today!
Get Fat Loss Phase 1 - 12 weeksPhysical & mental transformation!
Verified Athlete""I owe my life to Colin, and I do not make that statement lightly.""
Proof age is just a number. Fit over 50!
Verified Athlete""I have finally achieved balance in my life! It's a beautiful thing turning 50! I never imagined that I could be so happy!""
Down over 20 lbs in 3 months!
Verified Athlete""I can't remember the last time I felt this good!""
Lost over 20 lbs!
Verified Athlete"Dow 20 lbs and I feel amazing!"