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

✅ Building Lean Muscle

✅ Progress that can be measured and felt

✅ Improving body composition

✅ Inclusive to anyone and without prior training needed

✅ Easy to follow training programs

$69

Get 12 Week Transformation

Enhanced stability/mobility

Reduce risk of injury, feel and move better than ever before

Improved Overall Strength

Increase your functional strength and overall strength to make your daily activities and athletic endeavors easier, more enjoyable, and more effective

Build Lean Muscle - Body Composition

Achieve a leaner physique and enhance your overall well-being. The transformation focuses on promoting a longer lifespan and increased healthspan, empowering you to make the most of each day.

Accessible to Everyone

There is no entry level to being able to successfully do this program and get the most out of it. We tailor this to anyone and everyone who wants to make a change to their health and fitness and promote an inclusive environment in doing so.

Features

Access to your coaches

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

Programming 6 days per week

4 expertly designed workouts per week with recovery days included

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

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

Sample Week

Week 1 of 12-week program

Sunday

Phase 1 Week 1 Day 1

Foam Roll T spine

1 x 0:30

Foam roll glutes

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Foam roll quads

1 x 0:30

foam roll adductors

1 x 0:30

Lunge + reach + rotate

1 x 3

Single leg RDL + Reach

1 x 3

Cossack Squat

1 x 5

Worlds greatest stretch

1 x 3

90/90 stretch

1 x 3

Quadruped hip CAR

1 x 3

Squat iso hold

2 x 0:30

Bent knee copenhagen plank

2 x 0:30

Box jump + depth drop

2 x 3

Goblet Squat

2 x 10

Single Leg Glute Bridge

2 x 8

DB split squat

2 x 8

Leg Extension

2 x 12

Squatted calf raise

2 x 15

Cardio

5 x 0:15

Diaphragmatic breathing

1 x 10

Monday

Phase 1 Week 1 Day 2

Foam Roll T spine

1 x 0:30

foam roll lats

1 x 0:30

Foam roll pecs

1 x 0:30

Foam roll biceps

1 x 0:30

Shoulder handcuffs

1 x 5

Superman row

1 x 5

Prone Scorpion

1 x 3

Side lying T spine

1 x 3

Cat Cow

1 x 3

Quadruped spinal flow

1 x 3

High plank

2 x 0:30

Hollow hold + band pullover

2 x 0:30

Hands elevated plyo push up

2 x 6

DB Bench Press

2 x 10

3 point 1 arm db row

2 x 8

Lat Pulldown

2 x 12

Push-Up

Incline DB bicep curl

2 x 12

Tricep Pushdown

2 x 15

RKC plank

2 x 0:30

Cardio

1 x 10:00

Diaphragmatic breathing

1 x 10

Tuesday

Recovery/Off Day

Foam Roll T spine

1 x 10

foam roll lats

1 x 10

Foam roll pecs

1 x 10

Foam roll biceps

1 x 10

Foam roll glutes

1 x 10

Foam roll hamstrings

1 x 10

foam roll calves

1 x 10

Foam roll quads

1 x 10

foam roll adductors

1 x 10

Shoulder handcuffs

1 x 5

Superman row

1 x 5

Prone Scorpion

1 x 3

Side lying T spine

1 x 3

Cat Cow

1 x 3

Quadruped spinal flow

1 x 3

Bodyweight kang squat

1 x 5

Deep squat + dorsiflexion

1 x 5

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

Movement

Wednesday

Phase 1 Week 1 Day 3

Foam Roll T spine

1 x 0:30

Foam roll glutes

1 x 0:30

Foam roll hamstrings

1 x 0:30

foam roll calves

1 x 0:30

Foam roll quads

1 x 0:30

foam roll adductors

1 x 0:30

Lunge + reach + rotate

1 x 3

Single leg RDL + Reach

1 x 3

Cossack Squat

1 x 5

Worlds greatest stretch

1 x 3

90/90 stretch

1 x 3

Quadruped hip CAR

1 x 3

Glute bridge iso hold

2 x 0:30

Side lying hip abduction

2 x 10

SIngle leg box jump

2 x 3

RDL

2 x 12

Modified side plank + clamshell

2 x 8

KB single leg rdl

2 x 8

Seated hamstring curl

2 x 12

single leg balance

2 x 0:30

Cardio

3 x 1:00

Diaphragmatic breathing

1 x 10

Thursday

Phase 1 Week 1 Day 4

Foam Roll T spine

1 x 0:30

foam roll lats

1 x 0:30

Foam roll pecs

1 x 0:30

Foam roll biceps

1 x 0:30

Shoulder handcuffs

1 x 5

Superman row

1 x 5

Prone Scorpion

1 x 3

Side lying T spine

1 x 3

Cat Cow

1 x 3

Quadruped spinal flow

1 x 3

Wall slide

2 x 10

Bent over IYT

2 x 5

Split stance med ball scoop

2 x 5 @ 10 lb

Single arm db shoulder press

2 x 10

Inverted row

2 x 10

1/2 kneeling lat pulldown

2 x 10

6 way shoulder raise

2 x 5

DB Z press

2 x 12

Plate halo

2 x 8

Battle Rope Alternating Waves

3 x 0:30

Diaphragmatic breathing

1 x 10

Friday

Recovery/Off Day

Foam Roll T spine

1 x 10

foam roll lats

1 x 10

Foam roll pecs

1 x 10

Foam roll biceps

1 x 10

Foam roll glutes

1 x 10

Foam roll hamstrings

1 x 10

foam roll calves

1 x 10

Foam roll quads

1 x 10

foam roll adductors

1 x 10

Shoulder handcuffs

1 x 5

Superman row

1 x 5

Prone Scorpion

1 x 3

Side lying T spine

1 x 3

Cat Cow

1 x 3

Quadruped spinal flow

1 x 3

Bodyweight kang squat

1 x 5

Deep squat + dorsiflexion

1 x 5

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

Movement

Coach

More from In-Tension Training LLC

Roy Palmer

Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS) with 6 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals ages 15-60+.

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.

Get 12 Week Transformation

FAQs

Who is this program designed for?

This program is built for anyone who is trying to transform their fitness and their exercise capabilities. Our 12 week transformation program is great for for people of all ages and fitness backgrounds.

How will I see and track my progress?

Within the training app, you will be able to log your sets and reps, as well as the weights you use to track progress over time. The programming is designed to ensure progression and keep you engaged for the long haul.

Why Is This Program So Inexpensive?

We believe that quality training should be affordable and accessible to all.

Do I need to do any programs before this one?

No, there does not need to be any program done before this one. However it's not a bad idea to do one of the foundational programs to lead the way for this program to get the most out of this 12 week transformation.

What program should be done after this one?

To make the most out of the progress that you've made in this program, it is recommended to do the functional movement and athletic aesthetic team training program so that way you can further your progress and continue your fitness journey.

The Proof