Fit300

Bodybuilding
Coach
Sean Cohen

This program is based on the work we have done in working with various models, actors, and everyday people wanting to get summer body ready. 

The program which focuses on 'leaning up' requires a commitment of six days per week. 

This training program lasts six weeks and is dedicated to shedding the excess weight that you gained. 

This program can be repeated. 

Remember without proper nutrition, a caloric deficit, and adequate sleep, this program will not yield the results you desire.

Features
6 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is over. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Globo Gym is recommended // but you can get away with barbells and or dumbbells 
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Sample Week
Week 1 of 6-week program
Sunday
Lean Phase Day 1

Circuit

A

Warmup 2 Rounds of 5x Wall Squat 10x Air Squat 5x Goblet Squat

B

Deadlift

5 x 2

C

Rowing

@ 4:00

D

Plank

1 x 5:00

Monday
Week 1 Day 2

A

Cardio

1 x 60:00

Monday
Biceps&Triceps&Abs1

Circuit

A

20min Cardio

B1

Barbell Bicep Curl

4 x 8

B2

Seated Incline DB Curls

4 x 12

B3

Hammer Curl

4 x 15

C1

Reverse Grip Bench Press

4 x 8

C2

DB Overhead Tricep Extension

4 x 12

C3

DB Tricep Extension

4 x 15

Circuit

D

4 Rounds of 30sec Weighted Crunch 30sec V ups 30sec Russian Twist 30sec Plank 30sec Rest

Tuesday
Lean Phase Day 3

Circuit

A

Warmup 2 Rounds of 5x Wall Squat 10x Air Squat 5x Goblet Squat

B

Back Squat

@ 1:00

C

Seated DB Press

@ 1:00

D

Deadlift

@ 1:00

Wednesday
Week 1 Day 4

A

Cardio

1 x 60:00

Wednesday
Biceps&Triceps&Abs1

Circuit

A

20min Cardio

B1

Barbell Bicep Curl

4 x 8

B2

Seated Incline DB Curls

4 x 12

B3

Hammer Curl

4 x 15

C1

Reverse Grip Bench Press

4 x 8

C2

DB Overhead Tricep Extension

4 x 12

C3

DB Tricep Extension

4 x 15

Circuit

D

4 Rounds of 30sec Weighted Crunch 30sec V ups 30sec Russian Twist 30sec Plank 30sec Rest

Thursday
Lean Phase Day 5

Circuit

A

2 Rounds of 5x Wall Squat 10x Air Squat 20m Lunge 20m OH Lunge

Circuit

B

3 Rounds of 10x Shoulder Dislocate

C

Single Leg RDL

5 x 4

D

Overhead Squat

5 x 3

E

Rowing

1 x 1000

F

Toes to Bar

Friday
Lean Phase Day 6

Circuit

A

10-9-8-7-6-5-4-3-2-1 Reps of Air Squat Pushup Lunge Situp KB Swing

Circuit

B

10-9-8-7-6-5-4-3-2-1 Reps of Bench Press @135# Goblet Squat @55# Pullups Box Jumps 24" Box Deadlift @135#

Saturday
Rest Day
The Proof
verified-athlete-avatar Sean Cohen

Stick with it. Its hard, but worth it

Verified Athlete

"I repeated this program 3 times, and got absolutely shredded. I am fitter now than I was 10 years ago."

6 Week Lean Phase