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Get shredded for summer.

Elite S&C

Bodybuilding

Coach

Elite

This isn't a random workout plan, this is a structured 12 week progressive transformation plan, designed to strip fat, build lean muscle mass, and leave you in great condition for summer (followed alongside a healthy nutritious diet plan).

𝗜𝗻 𝘁𝗵𝗶𝘀 𝟭𝟮 𝘄𝗲𝗲𝗸 𝗽𝗹𝗮𝗻 𝘆𝗼𝘂 𝘄𝗶𝗹𝗹 𝗿𝗲𝗰𝗲𝗶𝘃𝗲:

12 full weeks of programming, to maximise fat loss while preserving and building lean muscle mass.
6 sessions a week.
Each muscle group will be trained twice a week for optimal growth and definition.
3 blocks, all different splits to keep you motivated, and switch the training up, structured so nothing is neglected.
Fat loss focused conditioning to accelerate fat burn without sacrificing muscle.

𝗪𝗵𝘆 𝗶𝘁 𝘄𝗼𝗿𝗸𝘀:

Faster muscle growth
Higher calorie burn
Better recovery balance
Stronger, full, defined physique

𝗪𝗵𝘆 𝗶𝘀 𝘁𝗵𝗶𝘀 𝗮 𝘀𝘁𝗲𝗮𝗹?

Less than $7 a week
$1.15 per workout

This could completely change the way you look if you take it seriously, give everything 110%, both in the gym, and in the kitchen.

Summer isn't waiting and neither should you.

Commit to the 12 weeks. Put in the work. Earn the physique.

IMPORTANT REMINDER - If you do not follow a clean, structured diet, alongside this plan, you will not achieve the results you want. STAY DISCIPLINED AND CONSISTENT FOR THE 12 WEEKS, BOTH WITH NUTRITION AND TRAINING!

$80

Get Get shredded for summer.

Get in the best shape of your life.

Alongside a good, nutritious diet, use this plan to get in the best shape ready for summer. This plan focuses on hypertrophy, concentrating on tempo, and mind-muscle connection to get the best out of every workout. Don't rush these workouts, take time with every rep, and really think about the movements you are doing.

Structure.

Throughout the 12 weeks, the plan will go through 3 phases. Each phase will be different, giving you a wide variety of exercises, splits, getting you ready at all stages. A combination of push/pull/legs, LISS, circuits, upper/lower, and at the end focusing solely on singular muscle groups.

Things to remember.

This plan is not designed to be completed to correct a poor diet. For the best results you must eat well, and consume enough protein (aiming for 2g per kg of bodyweight, for example, an 80kg individual would consume 180g protein per day). Make sure you are getting your protein through whole foods such as chicken, steak, beef mince etc. Aim for at least 10,000 steps a day, even on rest days.

Features

Programming 7 days per week

Daily workouts that are accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Equipment

Required

Full gym access

Sample Week

Week 1 of 12-week program

Sunday

Pull

Rowing

1 x 5:00

Banded Row

2 x 10

Chest-Supported DB Row

12, 8, 8

Lat Pulldown

12, 10, 10

TRX Row

12, _

Spider Curls

3 x 12

Seated Hammer Curl

12, _

DB Wrist Curl

3 x 12

Hanging Knee Raise

3 x 12

Treadmill Work

Monday

Push

Assault Bike

1 x 5:00

Inchworm Push-Up

2 x 5

YTW

2 x 5

Incline DB Bench Press

12, 8, 8

Shoulder Press

12, 10, 10

Press Ups (Mobility)

Dips

3 x 12

Overhead cable tricep extension

12, _

Decline Bench Crunch

3 x 12

Tuesday

Legs

Stationary Bike

1 x 5:00

Body Weight Lunge

2 x 5

Air Squat

2 x 20

Clamshell

1 x 1:00

Back Squat

10, 8, 8

Straight Leg Deadlift

12, 10, 10

Single Leg Hip Thrust

3 x 12

Leg Extension

12, 12, _

Hamstring curl

12, 12, _

Stationary Bike

1 x 10:00

Wednesday

LISS

Treadmill Work

1 x 30:00

Thursday

Upper

SkiErg

1 x 5:00

YTW

2 x 5

Press Ups (Mobility)

2 x 12

Banded Row

2 x 12

Barbell Row

10, 8, 8

Barbell Bench Press

10, 8, 8

Chin-Up

3 x 8

3-way Shoulder Shocker

3 x 10

Tricep Pushdown

3 x 12

Rope Curl

3 x 12

Crunches

3 x 20

Plate Twist

3 x 20

Plank

Friday

Lower

Stationary Bike

1 x 5:00

Air Squat

2 x 20

Reverse Lunges

2 x 10

Sled Push

3 x 50

Split Squat

3 x 8

Step-Ups

3 x 10

DB Walking Lunge

3 x 10

Glute Bridge Hamstring Walkout

3 x 8

Goblet Squat

Saturday

Rest day

Coach

More from Elite S&C

Elite

I have a 1st Class Hons in S&C, and have worked with many individuals, helping them to improve in all aspects, whether that is weight loss, body recomposition, improving strength, conditioning, cardiovascular endurance, and overall wellbeing and confidence. Helping individuals get the results they want, and transforming their physiques through specific programming.

Time to raise the bar.

You can stay where you are, or you can decide that this summer is the summer everything changes. For $80 you're investing 12 weeks of structure, discipline, and results. 6 sessions a week. No guesswork. No shortcuts. Just proven work.

Get Get shredded for summer.

FAQs

Can we contact you if we need help?

Yes you can contact us on instagram @elite.sc_ or on the TrainHeroic app at any time.

How do I get the best results?

Follow the plan, eat a healthy diet, check your calorie intake on a calorie calculator, aim for around 2g of protein per KG of bodyweight, stay hydrated, stay disciplined, stay consistent.

What do I do when the plan has finished?

You get to keep the plan, and use it as many times as you like, but to constantly progress after the 12 week plan, we suggest trying one of our other plans, maybe one that trains using different styles such as our strength plan, or hybrid plan for example.