TrainWise
Coach
Jordan Sellar
10-WEEK BODY RECOMPOSITION
For those wanting to look leaner, stronger and more aesthetic.
A combination of Strength and Conditioning workouts designed to build muscle mass while reducing fat mass.
Features5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Commercial Gym Membership*This program is most effective if combined with a 200 Calorie per day deficit and >1.7-2.0g Protein per day diet
Sample Week
Week 1 of 10-week program
Sunday
Bodybuilding Push 1
A
DB Bench Press
4 x 8
B
DB Shoulder Press
16, 14, 12, 10
C
Push-Up
D1
DB Lateral Raise
3 x 12
D2
DB Front Raise
3 x 12
D3
Tricep Pushdown
3 x 12
Monday
Cardio HIIT 40":20"
A
Cardio
1 x 27:00
Tuesday
Bodybuilding Legs 1
A
SL Leg Press
8, 8, 8, _
B
Romanian Deadlift (RDL)
4 x 6
C1
DB Lunges
3 x 12
C2
Prone Machine Hamstring Curl
3 x 12
D
Leg Extension
3 x 8
Wednesday
Cardio Z2
A
Cardio
1 x 45:00
Thursday
Bodybuilding Pull 1
A
Chin-Up
4 x 5
B
1-Arm DB Row
4 x 6
C1
Seated Cable Row
3 x 16
C2
Cable Face Pull
3 x 12
D
Barbell Bicep Curl 21's
3 x 21
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