New

12 Week Transformation

In-Tension Training LLC

Functional Training, General Fitness, Weightlifting
Coach
Roy Palmer

This 12-week online fitness program takes out the guesswork and gives you a clear plan to get stronger, leaner, and feel better—fast.

Our Program focuses on:

✅ Strength and Conditioning

✅ Progress that can be measured

✅ Building Lean Muscle

✅ People from Competitive Athletes to Wellness Focused Individuals

✅ Easy to follow training programs

$69
Get 12 Week Transformation
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Enhanced stability/mobility
Reduce risk of injury, feel and move better than ever before
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Improved strength and power
Increase your functional strength and power to make your daily activities and athletic endeaviors easier, more enjoyable, and more effective
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Conditioning and Body Composition
Get leaner and improve your conditioning to look and feel better, promoting increased lifespan and healthspan to empower you to make the most of each day!
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
4 expertly designed workouts per week with recovery days included
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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
Say goodbye to spreadsheets and pen and paper, simply view your calendar, log your workouts, and watch the progress pile up.
Equipment
Recommended
Barbell // Dumbells // Kettlebells // Machines // Cables // Medicine balls // Resistance bands
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Sample Week
Week 1 of 12-week program
Sunday
Phase 1 Week 1 Day 1

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll hamstrings

1 x 0:30

A4

foam roll calves

1 x 0:30

A5

Foam roll quads

1 x 0:30

A6

foam roll adductors

1 x 0:30

B1

Lunge + reach + rotate

1 x 3

B2

Single leg RDL + Reach

1 x 3

B3

Cossack Squat

1 x 5

B4

Worlds greatest stretch

1 x 3

B5

90/90 stretch

1 x 3

B6

Quadruped hip CAR

1 x 3

C1

Squat iso hold

2 x 0:30

C2

Bent knee copenhagen plank

2 x 0:30

D

Box jump + depth drop

2 x 3

E1

Goblet Squat

2 x 10

E2

Single Leg Glute Bridge

2 x 8

F

DB split squat

2 x 8

G1

Leg Extension

2 x 12

G2

Squatted calf raise

2 x 15

H

Cardio

5 x 0:15

I

Diaphragmatic breathing

1 x 10

Monday
Phase 1 Week 1 Day 2

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

1 x 0:30

A3

Foam roll pecs

1 x 0:30

A4

Foam roll biceps

1 x 0:30

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

C1

High plank

2 x 0:30

C2

Hollow hold + band pullover

2 x 0:30

D

Hands elevated plyo push up

2 x 6

E1

DB Bench Press

2 x 10

E2

3 point 1 arm db row

2 x 8

F

Lat Pulldown

2 x 12

G

Push-Up

H1

Incline DB bicep curl

2 x 12

H2

Tricep Pushdown

2 x 15

I

RKC plank

2 x 0:30

J

Cardio

1 x 10:00

K

Diaphragmatic breathing

1 x 10

Tuesday
Recovery/Off Day

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll biceps

1 x 10

A5

Foam roll glutes

1 x 10

A6

Foam roll hamstrings

1 x 10

A7

foam roll calves

1 x 10

A8

Foam roll quads

1 x 10

A9

foam roll adductors

1 x 10

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

B7

Bodyweight kang squat

1 x 5

B8

Deep squat + dorsiflexion

1 x 5

B9

1/2 kneeling hip, ankle, hamstring

1 x 3

B10

Dynamic frog stretch

1 x 3

B11

Adductor rockback

1 x 3

B12

90/90 seqeunce

1 x 3

B13

Quadruped hip CAR

1 x 3

B14

Ankle cars

1 x 5

C

Movement

Wednesday
Phase 1 Week 1 Day 3

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll hamstrings

1 x 0:30

A4

foam roll calves

1 x 0:30

A5

Foam roll quads

1 x 0:30

A6

foam roll adductors

1 x 0:30

B1

Lunge + reach + rotate

1 x 3

B2

Single leg RDL + Reach

1 x 3

B3

Cossack Squat

1 x 5

B4

Worlds greatest stretch

1 x 3

B5

90/90 stretch

1 x 3

B6

Quadruped hip CAR

1 x 3

C1

Glute bridge iso hold

2 x 0:30

C2

Side lying hip abduction

2 x 10

D

SIngle leg box jump

2 x 3

E1

RDL

2 x 12

E2

Modified side plank + clamshell

2 x 8

F

KB single leg rdl

2 x 8

G1

Seated hamstring curl

2 x 12

G2

single leg balance

2 x 0:30

H

Cardio

3 x 1:00

I

Diaphragmatic breathing

1 x 10

Thursday
Phase 1 Week 1 Day 4

A1

Foam Roll T spine

1 x 0:30

A2

foam roll lats

1 x 0:30

A3

Foam roll pecs

1 x 0:30

A4

Foam roll biceps

1 x 0:30

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

C1

Wall slide

2 x 10

C2

Bent over IYT

2 x 5

D

Split stance med ball scoop

2 x 5 @ 10 lb

E1

Single arm db shoulder press

2 x 10

E2

Inverted row

2 x 10

F1

1/2 kneeling lat pulldown

2 x 10

F2

6 way shoulder raise

2 x 5

G1

DB Z press

2 x 12

G2

Plate halo

2 x 8

H

Battle Rope Alternating Waves

3 x 0:30

I

Diaphragmatic breathing

1 x 10

Friday
Recovery/Off Day

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll biceps

1 x 10

A5

Foam roll glutes

1 x 10

A6

Foam roll hamstrings

1 x 10

A7

foam roll calves

1 x 10

A8

Foam roll quads

1 x 10

A9

foam roll adductors

1 x 10

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

B7

Bodyweight kang squat

1 x 5

B8

Deep squat + dorsiflexion

1 x 5

B9

1/2 kneeling hip, ankle, hamstring

1 x 3

B10

Dynamic frog stretch

1 x 3

B11

Adductor rockback

1 x 3

B12

90/90 seqeunce

1 x 3

B13

Quadruped hip CAR

1 x 3

B14

Ankle cars

1 x 5

C

Movement

Coach
More from In-Tension Training LLC
coach-avatar Roy Palmer

Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS), who has 5 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He also has worked with wellness focused individuals from the ages of 15-60+.

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Start Your Transformation Today

You've been waiting for the right time to get into shape and chase those fitness goals. With this program, the right time is now. Our easy-to-use and science-based Transformation Program is guaranteed to provide noticeable results in the next 12 weeks.

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