Body Composition - Phase 1: Training by Coach Bailey in TrainHeroic

Evolution of Fitness & Performance

Coach

Coach Bailey

Body Composition 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 2 modified strongman conditioning sessions. This bundle comes with access to out nutrition guide, stretching guide and training manual. All sessions are logged and tracked via the TrainHeroic App.

- Phase 1 - Accumulation 1 (3 weeks)

- German Body Composition 1

- Phase 2 - Intensification 1 (3 weeks)

- Agonist Supersets

- Phase 3 - Accumulation 2 (3 weeks)

- German Body Composition 2

- Phase 4 - Intensification 2 (3 weeks)

- Trisets

Features
6 sessions per week
Must use App app to view and log training
Program Training

$147

Get Body Composition - Phase 1

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Equipment

Recommended

Fully Equipped gymSquat RackBarbellDumbbellsAdjustable BenchLeg PressPendulum SquatSlant BoardSwiss BallVarious Machines

Sample Week

Week 1 of 12-week program

Sunday

ACC 1 - GBC 1 - Full Body 1

Squat - Back - Medium Stance - Heels Elevated - BB

6, 4, 2 @ 50, 70, 90 %

Pulldown - Close Grip - Neutral

6, 4, 2

Leg Curl - Lying - Feet Neutral - Plantarflexed

3 x 10

Overhead Press - Seated - DB - Neutral

3 x 10

Lunge - Forward - Alternating - DB

3 x 15

Row - Seated - Mid Pulley - Medium Grip - Semi-Supinated

3 x 10

Back Extension - Incline - DB

3 x 10

Press - Flat - DB - Neutral

3 x 10

Garhammer Raise - Flat

3 x 10

Row - Seated - Face Pull - Rope to Neck

3 x 10

Monday

ACC 1 - GBC 1 - Full Body 2

Squat - Hack - BB

3 x 10

Pulldown - Wide Grip - Lean 45° - Neutral

3 x 10

Leg Curl - Swiss Ball

3 x 10 @ 0 lb

Press - 35° Incline - DB - Medium Grip - Neutral

3 x 10

Leg Press - Medium Stance

3 x 20

Row - Seated - High Pulley - Medium Grip - Semi-Pronated

3 x 10

Back Extension - Horizontal - DB

3 x 10

Press - 15° Decline - DB - Medium Grip - Neutral

3 x 10

Crunch - Swiss Ball - Weighted

3 x 10

Calf Raise - Standing - Knees Over Toes (KOT)

3 x 15

Tuesday

Cardiac Output Session - 20 minutes

Cardiac Output

1 x 20:00 @ 65

Wednesday

ACC 1 - GBC 1 - Full Body 1

Squat - Back - Medium Stance - Heels Elevated - BB

3 x 10

Pulldown - Close Grip - Neutral

3 x 10

Leg Curl - Lying - Feet Neutral - Plantarflexed

3 x 10

Overhead Press - Seated - DB - Neutral

3 x 10

Lunge - Forward - Alternating - DB

3 x 15

Row - Seated - Mid Pulley - Medium Grip - Semi-Supinated

3 x 10

Back Extension - Incline - DB

3 x 10

Press - Flat - DB - Neutral

3 x 10

Garhammer Raise - Flat

3 x 10

Row - Seated - Face Pull - Rope to Neck

3 x 10

Thursday

ACC 1 - GBC 1 - Full Body 2

Squat - Hack - BB

3 x 10

Pulldown - Wide Grip - Lean 45° - Neutral

3 x 10

Leg Curl - Swiss Ball

3 x 10 @ 0 lb

Press - 35° Incline - DB - Medium Grip - Neutral

3 x 10

Leg Press - Medium Stance

3 x 20

Row - Seated - High Pulley - Medium Grip - Semi-Pronated

3 x 10

Back Extension - Horizontal - DB

3 x 10

Press - 15° Decline - DB - Medium Grip - Neutral

3 x 10

Crunch - Swiss Ball - Weighted

3 x 10

Calf Raise - Standing - Knees Over Toes (KOT)

3 x 15

Friday

Cardiac Output Session - 20 minutes

Cardiac Output

1 x 20:00 @ 65

Saturday

Rest Day

Coach

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Coach Bailey

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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 beginner to advanced level.

What else is included in the program?

This Training phase comes with a Nutrition guide, Stretching Guide and Training Manual that will teach you how to read & understand your full training program. (please msg your coach within the TrainHeroic app to receive these documents)

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