FAT LOSS

Fortitude Gym HQ

Strength & Conditioning
Coach
Sal Alosi

FORTITUDE FAT LOSS

Designed for athletes / clients looking to develop strength and lean muscle mass, our Fat Loss Program uses German Body Composition (GBC) concepts with the implementation of traditional strength training movements.

Advanced utilization of Sets, Reps, Load, Tempo, & Rest Periods are designed to build muscle and enhance fat loss while alternating between Accumulation and Intensification Mesocycles.

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LEAN MUSCLE GAIN
Addressing full range of motion movements with challenging set / rep schemes will help gain lean muscle and decrease body fat.
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IMPROVE FITNESS
Using traditional strength training movements to lose fat is more effective than excessive cardio and calorie restriction and will improve your overall health & fitness during the process.
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DECREASE BODY FAT
Placing emphasis on areas often overlooked in program design like rest periods and tempo, this program will help shed unwanted fat effectively.
Features
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Elite Level Coaching
20 years of coaching experience at your fingertips!
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Programming 4 days per week
Daily warmup, strength, and conditioning that’s accessible and challenging for clients of any level or background.
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Exercise Video Guidance
Custom 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 coaches and team will push you harder, know you better, and keep you going longer!
Equipment
Required
Barbell // Dumbbells
Recommended
Medicine Balls // Kettlebells // Cable Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
FAT LOSS 01: Week 1 Day 1

Prep

A

Roll A

You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat

Prep

B

Warmup: Inplace A

Complete 5 Reps Each Leg For Each Movement: Supine Knee Hug Rocker / Hold Supine Leg Raise Prone Neck - Flex/Ext Prone Neck - Rotation Quad Hydrant Elbow / Instep

C1

Split Squat: FFE: DB

3 x 12

C2

Pull Down: Supinated: Medium

3 x 12

C3

Deadlift: Romanian: DB

3 x 12

C4

OH Press: Seated: DB

3 x 12

C5

Squat: Hack: BW

3 x 15

C6

Row: Prone: 45 Degree: DB

3 x 15

Recovery

D

Post Stretch: Wall A

Hold Each Position For 60 Seconds Each: Straight Leg Hamstring Straight Leg Glute V-Sit Squat - Arms Pushing Knees Out

Monday
FAT LOSS 01: Week 1 Day 2

Prep

A

Roll A

You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat

Prep

B

Warmup: Stick A

You will need the following for this series: 1" Round x 3' PVC Dowel or Broomstick Complete 5 Reps For Each Of The Following Movements: Internal Rotation Overhead Pulldown Single Arm Shoulder Rotations In Line Lunge Counter Balance Squat

C1

Squat: Goblet: DB

3 x 12

C2

Bench Press: DB

3 x 12

C3

Leg Curl: Glute Roller

3 x 12

C4

Row: Inverted: Pronated: Medium

3 x 12

C5

Lunge: DB

3 x 12

C6

OH Press: Z: DB

3 x 12

Recovery

D

Post Stretch: Static Band A

Hold Each Position For 20 Seconds: Hamstring Hip Flexor Quad Glute

Wednesday
FAT LOSS 01: Week 1 Day 3

Prep

A

Roll A

You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat

Prep

B

Warmup: Inplace A

Complete 5 Reps Each Leg For Each Movement: Supine Knee Hug Rocker / Hold Supine Leg Raise Prone Neck - Flex/Ext Prone Neck - Rotation Quad Hydrant Elbow / Instep

C1

Split Squat: FFE: DB

3 x 12

C2

Pull Down: Supinated: Medium

3 x 12

C3

Deadlift: Romanian: DB

3 x 12

C4

OH Press: Seated: DB

3 x 12

C5

Squat: Hack: BW

3 x 15

C6

Row: Prone: 45 Degree: DB

3 x 15

Recovery

D

Post Stretch: Wall A

Hold Each Position For 60 Seconds Each: Straight Leg Hamstring Straight Leg Glute V-Sit Squat - Arms Pushing Knees Out

Thursday
FAT LOSS 01: Week 1 Day 4

Prep

A

Roll A

You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat

Prep

B

Warmup: Stick A

You will need the following for this series: 1" Round x 3' PVC Dowel or Broomstick Complete 5 Reps For Each Of The Following Movements: Internal Rotation Overhead Pulldown Single Arm Shoulder Rotations In Line Lunge Counter Balance Squat

C1

Squat: Goblet: DB

3 x 12

C2

Bench Press: DB

3 x 12

C3

Leg Curl: Glute Roller

3 x 12

C4

Row: Inverted: Pronated: Medium

3 x 12

C5

Lunge: DB

3 x 12

C6

OH Press: Z: DB

3 x 12

Recovery

D

Post Stretch: Static Band A

Hold Each Position For 20 Seconds: Hamstring Hip Flexor Quad Glute

Coach
coach-avatar Sal Alosi

Sal Alosi has been a leader in the Strength & Conditioning field for the past 20 years working in private, collegiate, and professional settings. Currently the owner. founder, and head coach at Fortitude Gym HQ in Chandler, Arizona.

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If you want to gain lean body mass and decrease fat GERMAN BODY COMPOSITION is for you!

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FAQs
Do I need a full gym to join this team?
No.. Most movements can be done with minimal equipment and if not, we can help you swap out exercises based on the equipmen tyou have access to.
How long before I start seeing results?
Everyone is different but we recommend staying with this program for 12 weeks to get the most out of it.
The Proof
verified-athlete-avatar Michele

Coffee Snob

Verified Athlete

"I love this program!"

verified-athlete-avatar Lisa B

Garage Gym Connoisseur

Verified Athlete

"As a working mother of two, I highly recommend Fortitude’s program to any female looking to get in shape and feel strong."

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FAT LOSS
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FAT LOSS
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FAT LOSS
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