Body Composition - Phase 1 - Team

Evolution of Fitness & Performance

Coach
Colin Bailey

Body Composition Bundle # 1 - (12 Week Program)

This bundle of training phases is designed to burn body fat while maintaining lean muscle mass. In this phase you will complete four 3 week phases that will alternate between accumulation and intensification phases. This will allow you to effectively create neuromuscular adaptations through both volume & intensity (load) to accommodate the goal of maintaining lean muscle while burning body fat. 4 full body sessions are scheduled per week in addition to 2 modified strongman conditioning sessions. This bundle comes with access to out nutrition guide, stretching guide and training manual. All sessions are logged and tracked via the TrainHeroic App.

 - Phase 1 - Accumulation 1 (3 weeks)

       - German Body Composition 1

 - Phase 2 - Intensification 1 (3 weeks)

     - Agonist Supersets

 - Phase 3 - Accumulation 2 (3 weeks)

     - German Body Composition 2

 - Phase 4 - Intensification 2  (3 weeks)

     - Trisets
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Decrease body fat % and gain lean muscle
Combine resistance training, cardiovascular training & proper nutrition to decrease body fat and increase lean muscle mass!
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Instructional Videos!
Learn proper technique to achieve the best possible results in the fastest possible time.
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Transform Your Physique!
Watch the amazing transformation take place right before your very eyes. There is no better feeling than looking back and seeing your body transform into what feels and looks like a SuperHero.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so over. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Fully Equipped gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
ACC 1 - GBC 1 - Full Body 1

A1

Squat - Back - Medium Stance - Heels Elevated - BB

3 x 10

A2

Pulldown - Close Grip - Neutral

3 x 10

B1

Leg Curl - Lying - Feet Neutral - Plantarflexed

3 x 10

B2

Overhead Press - Seated - DB - Neutral

3 x 10

C1

Lunge - Forward - Alternating - DB

3 x 15

C2

Row - Seated - Mid Pulley - Medium Grip - Semi-Supinated

3 x 10

D1

Back Extension - Incline - DB

3 x 10

D2

Press - Flat - DB - Neutral

3 x 10

E1

Garhammer Raise - Flat

3 x 10

E2

Row - Seated - Face Pull - Rope to Neck

3 x 10

Monday
ACC 1 - GBC 1 - Full Body 2

A1

Squat - Hack - BB

3 x 10

A2

Pulldown - Wide Grip - Lean 45° - Neutral

3 x 10

B1

Leg Curl - Swiss Ball

3 x 10 @ 0 lb

B2

Press - 35° Incline - DB - Medium Grip - Neutral

3 x 10

C1

Leg Press - Medium Stance

3 x 20

C2

Row - Seated - High Pulley - Medium Grip - Semi-Pronated

3 x 10

D1

Back Extension - Horizontal - DB

3 x 10

D2

Press - 15° Decline - DB - Medium Grip - Neutral

3 x 10

E1

Crunch - Swiss Ball - Weighted

3 x 10

E2

Calf Raise - Standing - Knees Over Toes (KOT)

3 x 15

Tuesday
Cardiac Output Session - 20 minutes

A

Cardiac Output

1 x 20:00 @ 65

Wednesday
ACC 1 - GBC 1 - Full Body 1

A1

Squat - Back - Medium Stance - Heels Elevated - BB

3 x 10

A2

Pulldown - Close Grip - Neutral

3 x 10

B1

Leg Curl - Lying - Feet Neutral - Plantarflexed

3 x 10

B2

Overhead Press - Seated - DB - Neutral

3 x 10

C1

Lunge - Forward - Alternating - DB

3 x 15

C2

Row - Seated - Mid Pulley - Medium Grip - Semi-Supinated

3 x 10

D1

Back Extension - Incline - DB

3 x 10

D2

Press - Flat - DB - Neutral

3 x 10

E1

Garhammer Raise - Flat

3 x 10

E2

Row - Seated - Face Pull - Rope to Neck

3 x 10

Thursday
ACC 1 - GBC 1 - Full Body 2

A1

Squat - Hack - BB

3 x 10

A2

Pulldown - Wide Grip - Lean 45° - Neutral

3 x 10

B1

Leg Curl - Swiss Ball

3 x 10 @ 0 lb

B2

Press - 35° Incline - DB - Medium Grip - Neutral

3 x 10

C1

Leg Press - Medium Stance

3 x 20

C2

Row - Seated - High Pulley - Medium Grip - Semi-Pronated

3 x 10

D1

Back Extension - Horizontal - DB

3 x 10

D2

Press - 15° Decline - DB - Medium Grip - Neutral

3 x 10

E1

Crunch - Swiss Ball - Weighted

3 x 10

E2

Calf Raise - Standing - Knees Over Toes (KOT)

3 x 15

Friday
Cardiac Output Session - 20 minutes

A

Cardiac Output

1 x 20:00 @ 65

Saturday
Rest Day
Coach
coach-avatar Colin Bailey

Elite Fitness Coach with over 12 years of experience working with athletes and general population. Owner and Founder of Evolution of Fitness & Performance located in Airdrie, Canada. 🇨🇦 "Anyone can make you tired, not everyone can make you better"- Martin Rooney

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Your Transformation is waiting!

The best time to start was yesterday, the second best time to start is today!

Get Body Composition - Phase 1 - Team
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FAQs
Who is this program for?
This phase is for anyone looking to burn body fat while maintaining lean muscle mass.
Is this an advanced program?
This program can be completed by anyone from beginner to advanced level.
What else is included in the program?
This Training phase comes with a Nutrition guide, Stretching Guide and Training Manual that will teach you how to read & understand your full training program. (please msg your coach within the TrainHeroic app to receive these documents)
The Proof
verified-athlete-avatar Chad M.

Physical & mental transformation!

Verified Athlete

""I owe my life to Colin, and I do not make that statement lightly.""

verified-athlete-avatar Corinne G.

Proof age is just a number. Fit over 50!

Verified Athlete

""I have finally achieved balance in my life! It's a beautiful thing turning 50! I never imagined that I could be so happy!""

verified-athlete-avatar Rob B.

Down over 20 lbs in 3 months!

Verified Athlete

""I can't remember the last time I felt this good!""

verified-athlete-avatar Ariel N.

Lost over 20 lbs!

Verified Athlete

"Dow 20 lbs and I feel amazing!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Body Composition - Phase 1 - Team
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Body Composition - Phase 1 - Team
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Body Composition - Phase 1 - Team
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Body Composition - Phase 1 - Team