Body Transformation Blueprint
WolfeFit
This is a streamlined process designed to take the guesswork out of losing fat while building muscle.
These 10 weeks are designed to set you up with a framework you can use for a lifetime of progress. A culmination of the way I train, how I calculate macros, and the way I eat to achieve my physique, as well as maintain it for years. This blueprint guides you to your specific needs using my method of training and nutrition. Training programmed by me paired with nutrition guidance brings gauranteed results if you execute daily.
WHAT YOU GET:
10 Week Training Program: You will receive the exact workouts I hit while changing my physique in the past. Lifetime access to the app - This blueprint is built to give you a system you can run long after the 10 weeks are over.
Cookbook: 40+ simple, high protein meals - meal prep friendly - no complicated ingredients (I'm always adding recipes so your cookbook will always update)
Macro Target Guide: Masterclass on everything macronutrients as well as how to set your specific macros (proteins, carbohydrates, fats). You will receive a step by step explanation to calculate your own numbers for your specific goal.
Macro Adjustment Guide: How to adjust food intake as your body changes beyond 10 weeks
Cardio & Steps (Included): You’ll get a simple step and low impact cardio protocol with clear starting points and progression based on your current fitness level. Cardio is used strategically to support fat loss and conditioning - I do not believe in extreme or unsustainable requirements.
Access to me through messaging: My app has messaging and my notifications are on. No questions are off the table.
This is a one time payment for lifetime access to the app
A
Squats
4 x 8
B
Reverse Lunges
4 x 6
C
RDL (dumbbell)
4 x 8
D1
Leg Extension
4 x 10
D2
Prone Machine Hamstring Curl
4 x 10
A
Rest
A
Pull-Up
4 x 10
B
Alternating DB Hammer Curl
4 x 8
C
Barbell Rows
4 x 8
D
Dumbbell Preacher Curls
4 x 10
E
Seated Cable Row
4 x 8
A
Flat Alternating Dumbbell Bench Press
4 x 8
B
Incline Fly Cable
4 x 10
C
Skull Crushers
4 x 8
D
Incline dumbbell bench press
3 x 8
E
Tricep Pushdown
4 x 8
A1
Russian Twist
3 x 15
A2
Plank
3 x 1:00
B
Cable Wrist Curl
3 x 20
C
Cable Reverse Wrist Curl
3 x 20
D
Hanging Knee Raise
3 x 25
A
Seated DB Shoulder Press
4 x 8
B
Cable Lateral Raises
4 x 10
C
Cable Front Raise
4 x 10
D
Face Pulls
4 x 10
E
Barbell Upright Row
4 x 8
A
Rest
Adam Wolfe
17 years in the gym and more than half of those years I’ve spent being coached by elite coaches or coaching myself. Playing D1 baseball allowed me access to strength training coaches of the highest caliber. There are infinite ways to train and build an amazing physique. This is a culmination of years of knowledge, experience, & receiving top coaching wrapped up in one program with my spin on it.
Why Wait? Pick your start date, adjust training to your busy life, and get going. Better quality training for a fraction of the cost of some random personal trainer!
Get Body Transformation Blueprint
