BURN: Training by Andrew Stevens in TrainHeroic

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!

benefit-image-0
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!
benefit-image-1
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!
benefit-image-2
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!
benefit-image-3
STRENGTH IN NUMBERS
This program will help you bust through old plateaus and hit new PRs on your main lifts!
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
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 banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Circuit

A

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

B

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

C1

Front Squat

4 x 5

C2

Mini Band Squats

4 x 5

D

Leg Press

3 x 20

E

DB Reverse Lunge

3 x 10

F1

DB RDL

3 x 10

F2

Prone Machine Hamstring Curl

3 x 20

G

Calf Raise

3 x 30

H

100 m Sprint

6 x 110

Monday
Week 1 Day 2

Circuit

A

- 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

B

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 Activation 13. 4 Way Hip Activation - 3 with pause 3 with speed each direction 14. Monster Walk (forward, reverse, lateral) - 10 yards each direction

C1

Incline Bench Press

4 x 5

C2

Band Face Pull

4 x 10

D

One-Arm DB Bench Press

20, 15, 12, 10

E

Cable Crossover

4 x 15

F1

Skull Crushers

3 x 20

F2

Tricep Rope Pulldowns

3 x 20

F3

Diamond Push-Up

G1

Plank

3 x 0:30

G2

Side Plank

3 x 0:30

G3

Roman Chair Leg Raises

3 x 0:30

Tuesday
Week 1 Day 3

Circuit

A

- 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

B

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 Activation 13. 4 Way Hip Activation - 3 with pause 3 with speed each direction 14. Monster Walk (forward, reverse, lateral) - 10 yards each direction

C1

Trap Bar Deadlift

4 x 5

C2

Banded TKE

4 x 8

D

Lat Pulldown

20, 15, 12, 10

E

Seated Cable Row

3 x 8

F

Chin-Up

G

DB Pullover

2 x 15

H1

Barbell Bicep Curl

3 x 8

H2

Hammer Curl

3 x 15

I

SB Crunch

4 x 20

J

Sprint

Wednesday
Week 1 Day 4

Circuit

A

- 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

B

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 Activation 13. 4 Way Hip Activation - 3 with pause 3 with speed each direction 14. Monster Walk (forward, reverse, lateral) - 10 yards each direction

C1

Z-Press

4 x 5

C2

YTW

4 x 5

D1

Back Squat

4 x 5

D2

Monster Walks

4 x 10

E1

DB Lateral Raise

15, 20, 25

E2

Step-Ups

3 x 10

F1

Rear Delt Flyes

3 x 30

F2

DB Shrug

3 x 30

G

Glute-Ham Raise

3 x 10

H

Calf Raise

2 x 50

I

Hanging Knee Raise

3 x 30

J

DB Farmer's Walk

3 x 30

Thursday
Week 1 Day 5

A

Rowing

10 x 500

Coach
coach-avatar 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

closer-image-1
closer-image-2
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!

Get BURN
closer-image-3
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
verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar Bryan Morales

Lifestyle Client

Verified Athlete

"This program has helped me increase my self esteem and I truly feel confident about myself."