BURN

Stevens Training & Performance

General Fitness, Weightlifting, Strength & Conditioning, Multi-sport, Bodybuilding, Functional Training

Coach

Andrew Stevens

LIGHT IT UP THIS WINTER! IF YOU'RE LOOKING TO SHED UNWANTED BELLY FAT AND TRANSFORM YOUR PHYSIQUE INTO EVERYTHING YOU'VE ALWAYS WANTED, THIS PROGRAM IS FOR YOU! WITH HEAVY RESISTANCE AND METABOLIC FITNESS COMPONENTS, BURN WILL BE YOUR GUIDE TO YOUR DREAM BODY. NOT ONLY WILL YOU LOSE BODY FAT AND BUILD MUSCLE, BUT YOU WILL ALSO LOOK AND FEEL BETTER!

WITHIN THIS 8 WEEK PROGRAM, PARTICIPANTS CAN EXPECT TO SEE STRENGTH GAINS GO UP AND BODY FAT GO DOWN JUST IN TIME FOR THE SUMMER!

$50

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Proven Coaching by Strength Coaches

As someone who has coached novice and professional athletes, I've learned that while there is not one right way to train, there are many ways you can go wrong. Train with me and take out the guesswork. Gain access to a proven program and network of people that will keep you STRONG for LIFE!

HEALTH IS WEALTH

Within the program, Coach Stevens includes a plethora of mobility exercises to improve your mobility and flexibility to leave you feeling and looking your best!

FAT LOSS & MUSCLE GAIN

You will experience fat loss and muscle gain through this program. In addition, you will become the strongest version of yourself. Daily conditioning and meticulously planned sessions will be your keys to success along with support for meal planning on your fitness journey!

STRENGTH IN NUMBERS

This program will help you bust through old plateaus and hit new PRs on your main lifts!

Features

Access to your coaches

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

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a boring PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Kettlebells // Barbells // Machines

Recommended

Bands // Trap Bar

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Circuit

Prehab/Rehab (Lower) - Couch Stretch x 1 min ea - Frog Stretch x 1 min - Seated 90/90 x 10 - Groiners x 10 - Clamshells x 5ea - Monster Walks (Lateral R, Lateral L, Forward, Backward) x 10 ea

Prep

Dynamic Warm Up

1. High Knee Tuck | High Knee Run - 10 yards each 2. Hurdler Stretch | Butt Kick Run - 10 yards each 3. Figure 4 | Straight Leg March - 10 yards each 4. Lunge | Reverse Lunge - 10 yards each 5. Lateral Lunge | Waiter’s Bows - 10 yards each 6. Bodyweight Squats - 10 7. Single Leg Toe Touch - 5 each side Movement Prep 9. Low Lateral Shuffle - 10 yards each 10. Carioca Shuffle - 10 yards each Lower Limb Prep 11. Heel to Toe Walk (no momentum/using momentum - 10 yards each 12. Heel Walk | Toe Walk - 10 yards each

Front Squat

4 x 5

Mini Band Squats

4 x 5

Leg Press

3 x 20

DB Reverse Lunge

3 x 10

DB RDL

3 x 10

Prone Machine Hamstring Curl

3 x 20

Calf Raise

3 x 30

100 m Sprint

6 x 110

Monday

Week 1 Day 2

Circuit

- Pec Minor Stretch x 1 min ea - Lat Stretch x 1 min ea - Lying Passthrough x 10 - Prone Swimmers x 10 - Open Books x 5ea - Cat/Cow x 5 - Wall Slides x 10

Prep

Dynamic Warm Up

Incline Bench Press

4 x 5

Band Face Pull

4 x 10

One-Arm DB Bench Press

20, 15, 12, 10

Cable Crossover

4 x 15

Skull Crushers

3 x 20

Tricep Rope Pulldowns

3 x 20

Diamond Push-Up

Plank

3 x 0:30

Side Plank

3 x 0:30

Roman Chair Leg Raises

3 x 0:30

Tuesday

Week 1 Day 3

Circuit

- Pigeon Stretch x 1 min ea - Couch Stretch x 1min ea - Seated Sit Throughs x 10 - Rollover & Reach x 10 - Lumbar Windmills x 10 - Prone Dislocates x 10

Conditioning

Dynamic Warm Up

Trap Bar Deadlift

4 x 5

Banded TKE

4 x 8

Lat Pulldown

20, 15, 12, 10

Seated Cable Row

3 x 8

Chin-Up

DB Pullover

2 x 15

Barbell Bicep Curl

3 x 8

Hammer Curl

3 x 15

SB Crunch

4 x 20

Sprint

Wednesday

Week 1 Day 4

Circuit

- Pec Minor Stretch x 1 min ea - Lat Stretch x 1 min ea - Lying Passthrough x 10 - Prone Arm Circles x 5 ea - Rib Roll x 5 ea - Cat/Cow x 5 - Face Pulls x 15

Prep

Dynamic Warm Up

Z-Press

4 x 5

YTW

4 x 5

Back Squat

4 x 5

Monster Walks

4 x 10

DB Lateral Raise

15, 20, 25

Step-Ups

3 x 10

Rear Delt Flyes

3 x 30

DB Shrug

3 x 30

Glute-Ham Raise

3 x 10

Calf Raise

2 x 50

Hanging Knee Raise

3 x 30

DB Farmer's Walk

3 x 30

Thursday

Week 1 Day 5

Rowing

10 x 500

Coach

More from Stevens Training & Performance

Andrew Stevens

My name is Andrew Stevens. I live to aid others in becoming the BEST versions of themselves through the medium of fitness. I’ve competed and coached at the highest level as a former Division 1 football player and collegiate strength coach. As such, I hold myself to the HIGHEST standard when it comes to providing YOU with results. Degrees & Certifications - MBA, CSCS, SCCC, NASM CES, PN Level 1

ELEVATE YOUR STANDARDS

You will get serious results. If you're tired of spinning your wheels and wondering what to do, or where to go next. Look no further. BURN is designed not only to make you look better, but also feel better!

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FAQs

Where should I start?

Jump right in and start today. No need to wait. And don't be that person who "starts tomorrow". Waiting is the first step to accomplishing nothing.

How long is each training session?

60-75 minutes Five Days Per Week.

Who is this training for?

Those who are looking to lose weight, burn fat, and build muscle. Individuals must be committed to the program and completing each day to their best ability.

What if I miss a day?

No need to worry. You can always move a training day to the weekend in case you need to miss a day.

The Proof

Ahren Bohanan

Collegiate Hammer Thrower

Verified Athlete

"I would have never thought I'd be this strong ever again. You've helped get me back to a good place physically and shown me I can reach numbers I'd never thought I'd see again."

Ashley Cathers

Elite Performance Coach

Verified Athlete

"I've gotten bigger, faster, and stronger by following the plan and trusting the process. Coach Stevens knows what he is talking about and I highly recommend him to any athlete who wants success."