x2 Upper, x2 Lower + Conditioning - Phase 01

Mike Wiseo Fitness

General Fitness, Strength & Conditioning, Bodybuilding
Coach
Mike Wiseman

This is the part of the programme I created for myself to achieve what you see in the picture.

I lost 15kg of bodyfat during this.

But I'll be completley honest with you. There's no secret formula in here. We focus on basic exercises following the principles of progression.

This is what gets results. Don't chase too much variety. Get really good at a select few exercises and you're ahead of 90% of people.

This programme can be easy and yield no changes, or it can be a challenge that gives you a new body. **You'll get out of it what you put in. **

If you follow this while adhering to proper nutrition, you're guaranteed to see results. It's impossible not to.

Make the hard choices now and you could have a new body, and a new outlook on life quicker than you think.

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Learn The Essentials
Lean and Mean aims to teach you the basic principles of attaining great shape. Physically, and Mentally.
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Philosophy
Dive into learnings on the art of thinking and living intentionally (included in the book).
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Learn What To Eat
Shopping lists; High Protein Recipes; Templates; and Quick Tips - all included in the Lean and Mean ebook.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength. Accessed through ebook.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless 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
Barbells // Dumbbells // Bench // CV Equiptment // Squat Rack
Recommended
Bands (Handy for warm ups) // Straps (Don't let grip be a limiting factor)
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Sample Week
Week 1 of 8-week program
Sunday
Lower Body - Quad Focus

A

Back Squat

3 x 10

B

Leg Press

3 x 15

C

Foot elevated Split Squat

3 x 8

D

Prone Machine Hamstring Curl

3 x 15

E

Ball Hamstring Curl

3 x 15

Monday
Upper Body (Push Focus)

A

Dips

3 x MAX

B

Incline DB Press

3 x 10

C

Lat Pulldown + Lateral Raise

3 x 20

D

DB Bench Press

3 x 10

E1

Hanging Knee Raise

3 x 10

E2

Tricep Pushdowns

3 x 10

Tuesday
Conditioning

A1

Curve Treadmill

1 x 200

A2

Sled Push

1 x 2:00

A3

Bag Work

1 x 2:00

Wednesday
Lower Body - Hamstrings Focus

A

RDL

3 x 10

B

Standing Hamstring Curl

3 x 10

C

GHD

3 x 10

D

Pause Back Squat

3 x 6

E

Goblet Reverse Lunge

2 x 6

Thursday
Upper Body (Pull Focus)

A

Wide pull ups

3 x MAX

B

Single Arm Row

3 x 10

C

Seated Strict Press

3 x 10

D

DB Shoulder Press

3 x 10

E

TRX Row

3 x MAX

F

High Chest Fly

3 x 15

G1

V-Ups

3 x 15

G2

Cable Bicep Curl

3 x 10

Friday
Week 1 Day 6

A

Stepper

1 x 30:00

Saturday
Week 1 Day 7

A

Stepper

1 x 30:00

Coach
coach-avatar Mike Wiseman

Mike is a Personal Trainer and certified Strength and Conditioning Coach accredited by the UKSCA. Having worked with a wide range of clients from business owners to professional athletes. Mike is an experienced coach who knows how to get the best out of people. The results are the same amongst all levels - improved health, fitness and mindset to live a happier and healthy life.

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You'll Only Change Once You've Suffered Enough

So on that note, are you ready?

Get x2 Upper, x2 Lower + Conditioning - Phase 01
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The Proof
verified-athlete-avatar Jay T

Client

Verified Athlete

"Mikes training programme helped me get leaner and bigger than I've ever been. The programme opened up a new perspective of how to train hard AND smart."

verified-athlete-avatar Myself

Proof

Verified Athlete

"I created this programme and worked through it myself."

verified-athlete-avatar Jay W

Pro Thai Boxer

Verified Athlete

"Mikes training has kept me in top shape and stronger each fight. We're building a machine."

verified-athlete-avatar Lewis C

Marine

Verified Athlete

"Mike is a brilliant coach. He provided a plan to help me in preparation for the military. His coaching is second to none and would recommend to anyone regardless of your goal."

x2 Upper, x2 Lower + Conditioning - Phase 01