Fat Loss Phase 1 - 12 weeks

Evolution of Fitness & Performance

Coach
Colin Bailey

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
benefit-image-0
Decrease body fat % and gain lean muscle
Combine resistance training, cardiovascular training & proper nutrition to decrease body fat and increase lean muscle mass!
benefit-image-1
Instructional Videos!
Learn proper technique to achieve the best possible results in the fastest possible time.
benefit-image-2
Transform Your Physique!
Watch the amazing transformation take place right before your very eyes. There is no better feeling than looking back and seeing your body transform into what feels and looks like a SuperHero.
Features
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
View and keep track of all your workouts and progress through the TrainHeroic App.
Equipment
Required
Fully Equipped Gym
sample week banner image
phoneMockup
Sample Week
Week 1 of 13-week program
Sunday
GBC - Full Body - Workout A - 1.1

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 %

Monday
GBC - Full Body - Workout B - 1.1

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 %

Tuesday
Cardiac Output Session - 20 minutes

A

Cardiac Output

1 x 20:00 @ 65

Wednesday
GBC - Full Body - Workout A - 1.2

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 %

Thursday
GBC - Full Body - Workout B - 1.2

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 %

Friday
OFF DAY
Saturday
OFF DAY
Coach
coach-avatar Colin Bailey

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

closer-image-1
closer-image-2
Your Transformation is waiting!

The best time to start was yesterday, the second best time to start is today!

Get Fat Loss Phase 1 - 12 weeks
closer-image-3
FAQs
Who is this program for?
This phase is for anyone looking to burn body fat while maintaining lean muscle mass.
Is this an advanced program?
This program can be completed by anyone from a beginner to advanced level.
What else is included in the program?
This Training phase comes with a Nutrition guide, Stretching Manual and Training Manual that will teach you how to read & understand your full training program.
The Proof
verified-athlete-avatar Chad M.

Physical & mental transformation!

Verified Athlete

""I owe my life to Colin, and I do not make that statement lightly.""

verified-athlete-avatar Corinne G.

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!""

verified-athlete-avatar Rob B.

Down over 20 lbs in 3 months!

Verified Athlete

""I can't remember the last time I felt this good!""

verified-athlete-avatar Ariel N.

Lost over 20 lbs!

Verified Athlete

"Dow 20 lbs and I feel amazing!"

Fat Loss Phase 1 - 12 weeks