12 Week Shred - Gym

Midwest Fitness

Weightlifting, General Fitness
Coach
Chelsea Yetter

The 12 week shred program is perfect for those looking to build lean muscle and transform their physique!

Do you...

-Want more out of the gym & push your limits?

-Want help staying accountable/disciplined?

-Want to transform your physique and feel more confident?

-Want to go to the gym with a PLAN & set goals for yourself?

The workouts in this program are geared towards lean muscle growth and overall improving body composition.

This program consists of 2 6-week phases with 4 gym-based lifts per week in an upper body/lower body split and an optional HIIT day in phase 2.

This is a challenging, yet fun program for just about anyone!

Remember, I'm always available for help or encouragement!

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A COACH WHO CARES
Your success is my success. As my client/customer, I am here to help you reach your goals every step of the way!
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A PROGRAM WITH FLEXIBILITY
With sessions scheduled just 4 days a week, this program fits seamlessly into your busy lifestyle, allowing you to prioritize your fitness goals without sacrificing other commitments.
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DON'T BREAK THE BANK
Everyone should have access to high-quality fitness guidance without financial barriers. That's why this program is designed to be affordable, providing exceptional value for money without sacrificing on the expertise and support you receive. With us, achieving your fitness goals is not only within reach but also budget-friendly.
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TRAIN WITH ME
I pour my heart and soul into crafting programs that are as challenging and effective as they are enjoyable. I don't just prescribe workouts from a distance; I'm right there with you, sweating it out, pushing my own limits, and leading by example. Each and every one of my programs I create for YOU, I've done myself!
Features
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Access to your coach
A coach who will hold you accountable and provide the feedback you need to grow
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Programming 4 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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, & keep you going longer, all through an app.
Equipment
Required
Dumbbells // Cable Machines // Weight Machines
Recommended
Barbell // Smith Machine
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Sample Week
Week 1 of 12-week program
Sunday
Lower Body 1

Prep

A

Lower Body Warm Up 1

Complete 2 rounds: Standing hamstring stretch x30s Quad stretch x30s each side Standing hip open & close x15 seconds each direction/30 seconds each leg Air squat x30s Side to side lunge x30s quickly alternating

B

Back Squat

4 x 10

C1

Leg Press

4 x 10

C2

Sissy Squat

4 x 12

D1

B-Stance RDL

4 x 10

D2

Seated Calf Raise

4 x 20

E1

Machine Seated Hip Abduction

3 x 15

E2

Machine Seated Hip Adduction

3 x 15

Monday
Upper Body 1

Prep

A

Upper Body Warm Up 1

Complete 2 rounds: Banded/dowel shoulder dislocates x30s Banded lat pull apart x30s Band pull apart x30 Arm circles x15s each direction Trunk rotations x30s

B

Bench Press

4 x 10

C

Inverted Incline Rainbow Raise

4 x 12

D1

Machine Shoulder Press

4 x 10

D2

DB Overhead Tricep Extension

4 x 10

E1

Cable Chest Fly

4 x 12

E2

Single Overhand Cable Tricep Extension

4 x 12

Tuesday
Lower Body 2

Prep

A

Lower Body Warm Up 1

Standing hamstring stretch x30s Quad stretch x30s each side Standing hip open & close x15 seconds each direction/30 seconds each leg Air squat x30s Side to side lunge x30s quickly alternating

B

Kas Glute Bridge

4 x 10

C1

Walking Lunges

3 x 8

C2

Leg Extension

4 x 12

D1

Heels Elevated Narrow Squat

4 x 12

D2

Wall Sit

E

Glute Extension

6 x 80

F

Deadbugs

3 x 15

Wednesday
Upper Body 2

Prep

A

Upper Body Warm Up 1

Complete 2 rounds: Banded/dowel shoulder dislocates x30s Banded lat pull apart x30s Band pull apart x30 Arm circles x15s each direction Trunk rotations x30s

B

Barbell Deadlift

4 x 10

C

Lat Pulldown

4 x 12

D

Seated Row

4 x 12

E1

DB Front to Lateral Raise

4 x 12

E2

Cable Hammer Curl

4 x 12

F

Seated DB Shoulder Press

8, 10, 12, 15

Coach
coach-avatar Chelsea Yetter

Chelsea is a NASM-CPT and has her Associates Degree in Health & Human Sciences, PTA. For 10+ years, Chelsea has worn many hats in the fitness industry and has always had a passion for helping others. She's passionate about living a healthy and sustainable lifestyle and helping others reach their health and fitness goals through perfectly curated fitness programs and a non-restrictive diet.

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WHY ARE YOU WAITING?

There will never be a PERFECT time to start forming healthy habits. Let's work together to reach your goals and form healthy and sustainable results!

Get 12 Week Shred - Gym
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FAQs
What should I expect on an average training day?
The workouts will last anywhere from 45 minutes to an hour, depending on rest times and warm up/cool down.
What if I miss a day?
No worries! Workouts can always be moved and adjusted to best fit your schedule.
Who is this program for?
This is a gym-based program for anyone looking to follow a challenging, yet enjoyable program. This is also perfect for anyone looking to transform their physique and feel more confident!
How much communication will I get with the coach?
Chelsea is very hands on when it comes to her clients and customers! She will typically respond within the hour if assistance or modifications are needed, and she's always available for emotional support or inspiration!
Are there refunds?
All sales are final. No refunds or exchanges will be given.
What if I don't know how to do an exercise?
No worries! Each exercise prescribed comes with a demo video. If you still have questions, shoot me a message or email me at Chelsea.midwestfit@gmail.com and I'll help you through it!
Are there macros or nutrition tips included?
I reserve personalized macro protocols for my 1:1 coaching clients, but shoot me a message or email at Chelsea.midwestfit@gmail.com and I'd be happy to give you some tips or ideas! If you're interested in 1:1 coaching, include that in your message and we can chat further!
The Proof
verified-athlete-avatar Kenny T.

Program Purchaser

Verified Athlete

"These programs challenge me in ways I couldn't have imagined! If you are unable or need help with form/technique or even motivation, Chelsea is always there to help when you reach out to her! If you've thought about doing her programs, you won't regret it! She is the best coach there is!"

verified-athlete-avatar Savannah C.

Program Purchaser

Verified Athlete

"Being a FT working student makes the gym challenging, but her workouts are clear, concise & can usually get them done in just an hr but still get a great workout in & challenge my body. She provides great tips & is very encouraging! She has definitely positively influenced my journey!"

12 Week Shred - Gym