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

$147

Get Fat Loss Phase 1 - 12 weeks

Decrease body fat % and gain lean muscle

Combine resistance training, cardiovascular training & proper nutrition to decrease body fat and increase lean muscle mass!

Instructional Videos!

Learn proper technique to achieve the best possible results in the fastest possible time.

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

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

View and keep track of all your workouts and progress through the TrainHeroic App.

Equipment

Required

Fully Equipped Gym

Sample Week

Week 1 of 13-week program

Sunday

GBC - Full Body - Workout A - 1.1

Deadlift - Trap Bar

3 x 12 @ 70 %

Press - Flat - Dumbbell - Neutral Grip

3 x 12 @ 70 %

Lunge - Walking - Dumbbells

3 x 24 @ 70 %

Pulldown - Wide Grip - Pronated

3 x 12 @ 70 %

Leg Curl - Lying - Prone - Feet Neutral - Dorsiflexed

3 x 12 @ 70 %

Overhead Press - Standing - Dumbbell - Neutral Grip

3 x 12 @ 70 %

Monday

GBC - Full Body - Workout B - 1.1

Squat - Cyclist - Barbell

3 x 12 @ 70 %

Row - Seated - Medium Grip - Semi-Pronated

3 x 12 @ 70 %

Back Extension - Horizontal

3 x 12 @ 70 %

Curl - Standing - Dumbbell - Supinated

3 x 12 @ 70 %

Step-Up - Front - Dumbbell

3 x 24 @ 70 %

Triceps Extension - Flat - Dumbbells - Neutral Grip - Forehead

3 x 12 @ 70 %

Tuesday

Cardiac Output Session - 20 minutes

Cardiac Output

1 x 20:00 @ 65

Wednesday

GBC - Full Body - Workout A - 1.2

Deadlift - Trap Bar

3 x 12 @ 70 %

Press - Flat - Dumbbell - Neutral Grip

3 x 12 @ 70 %

Lunge - Walking - Dumbbells

3 x 24 @ 70 %

Pulldown - Wide Grip - Pronated

3 x 12 @ 70 %

Leg Curl - Lying - Prone - Feet Neutral - Dorsiflexed

3 x 12 @ 70 %

Overhead Press - Standing - Dumbbell - Neutral Grip

3 x 12 @ 70 %

Thursday

GBC - Full Body - Workout B - 1.2

Squat - Cyclist - Barbell

3 x 12 @ 70 %

Row - Seated - Medium Grip - Semi-Pronated

3 x 12 @ 70 %

Back Extension - Horizontal

3 x 12 @ 70 %

Curl - Standing - Dumbbell - Supinated

3 x 12 @ 70 %

Step-Up - Front - Dumbbell

3 x 24 @ 70 %

Triceps Extension - Flat - Dumbbells - Neutral Grip - Forehead

3 x 12 @ 70 %

Friday

OFF DAY

Saturday

OFF DAY

Coach

More from Evolution of Fitness & Performance

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

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

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