Fit300

Coach
Sean Cohen

This program is based on the work we have done in  working with various actors and on various productions. 

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

This phase of training lasts six weeks and is dedicated to shedding the excess weight that was gained along with muscle during the 'Mass Gain' phase. 

This program can also be used independently of our Mass Gain program(s).

Features
6 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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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
6 Week Lean Phase