The Transformation Program

Johnny O's Training

Strength & Conditioning, Weightlifting, General Fitness, Functional Fitness

Coach

Johnny O

*Transform Your Body. Transform Your Life.

This isn’t just another workout plan — it’s a proven system built to help you finally get the results you’ve been chasing.

The Transformation Program is for anyone who’s tired of spinning their wheels in the gym. It’s designed to help you build muscle, lean out, and train with purpose — whether your goal is to add shape, drop body fat, or just feel stronger and more confident.

With six days of structured, high-energy training each week, you’ll follow a clear path: • Targeted workouts that hit every muscle group with purpose • Accountability built in through strict rest times and our JOI (Johnny’s Output Intensity) scale — so you always know how hard you’re pushing • Mindset-driven finishers (“Earn Your Exit”) that challenge more than just your muscles • Flexibility to fit your goal — lean bulk or cut, this system adapts to you

This is not a random circuit you’ll forget in a week. This is a complete transformation experience — one that builds discipline, confidence, and a physique you’re proud of.

👉***For $37/month, you’re not just buying workouts. You’re investing in a program that delivers results, structure, and the accountability most people never get.

If you’re ready to stop guessing and start transforming — this is where it begins.

Use code Shred33 for 33% off. Limited time!

$37 / mo

Start My 7-Day Free Trial

Maximize Muscle Growth

This program is designed to increase muscle growth and decrease body fat, REAL results you can see a feel.

Train With Confidence, Not Confusion

Clear instruction and accountability,, No more second-guessing!

Train with Purpose and Intensity

You will get more than just a schedule with The Transformation Program; it provides a system to follow with detail and motivation worked into every day and every exercise. You’re never alone.

Build Discipline That Lasts!

No more starting and stopping. You’ll develop the structure, habits, and accountability to finally stay consistent — inside and outside the gym.

See Real Progress, Not Guesswork

Every session is designed with intent. You’ll stop wasting time on random routines and start stacking measurable wins that move you closer to your ideal body and mindset. Plus you’ll have me to reach out to with any questions you have‼️

Features

Johnny O is Your Coach

I bring years of experience in the gym, in competition, and working with athletes just like YOU!

Programming 6 days per week

6-days of structured and deliberately crafted workouts to maximize your results and build

Expert Video Guidance

My team and I have put together a video library that educates you on every movement and fosters proper technique to keep you safe and moving properly.

Years of Experience Put To Work For You

You get program that is second to none with Size & Shred. We built it in so you don't even have to think about it!

Teammates That Care AND Show up

The Size & Shred team is made up of likeminded athletes that all have the same mission....let's get shredded and let's do it with a team that cares!

Delivered through TrainHeroic

The app is ready and waiting. All you do is download it and GET TO WORK!

Equipment

Required

Fully Equipped Gym or Home Gym

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Chest | Shoulders | Triceps

Barbell Bench Press

3 x 12

Incline Dumbbell Press

3 x 10

Cable Cross

3 x 12

DumbbellLateral Raise

3 x 15

Seated dumbbell Shoulder Press

3 x 10

Plate Front Raises

3 x 15

Rope Pushdowns

3 x 12

Overhead Rope Extension

3 x 12

Bench Dips / Dip Bars

3 x MAX

Push-Up Hold at Bottom

3 x 20

Monday

Back | Biceps | Core/Conditioning Finisher

Low Row

4 x 15

Front Lat Pulldown

4 x 15

T-Bar / Landmine Row

3 x 15

Close-Grip Front Pulldown

4 x 15

Standing Olympic Bar Curl

4 x 15

Cable Curl (Curved Bar)

4 x 15

Single-Arm Cable Curl (Forward Lean)

3 x 15

Dumbbell Curls (Alternating)

4 x 15

Earn Your Exit

Pick 1 or both: - Ab Wheel Rollouts 3 x 10-15 - Russian Twists 3 x 20 (10/side) Core lit. Mind sharp. Level up.

Tuesday

Legs | Glutes | Calves

Barbell Back Squat

4 x 15

Walking Lunges

4 x 15

Leg Press

4 x 15

Hamstring Curl

4 x 15

Leg Extension

4 x 15

Calf Raise

4 x MAX

Earn Your Exit

3 Rounds: - 10 Jump Squats - 20 Bicycle Crunches - 30-Second Wall Sit Back flat, knees at 90. Embrace the shake thats where growth lives.

Wednesday

Shoulder | Biceps | Triceps (Aesthetic Volume Day)

DumbbellLateral Raise

3 x 15

Arnold Press

3 x 15

Barbell Front Raise

3 x 15

Standing Olympic Bar Curl

3 x 15

Incline dumbbell Curls

3 x 15

Single-Arm Cable Curl (Forward Lean)

3 x 15

Cable Curl (Curved Bar)

3 x 15

Overhead Rope Extension

3 x 15

Bench Dips / Dip Bars

4 x MAX

Optional Finisher

- Forearms Wrist Curls: 3 sets until burn + 5 - Abs: 75-100 reps any movement

Thursday

Chest | Back | Core Finisher

Barbell Bench Press

4 x 10

Incline Smith Machine Bench Press

4 x 10

Cable Chest Fly

4 x 12

Low Row

4 x 12

Close-Grip Front Pulldown

4 x 12

T-Bar / Landmine Row

4 x 10

Finisher Core (Pick One)

- Push-Up Hold at Bottom 3 x 20 sec - Plank to Elbow Tap 3 x 20 reps Lock in core. Leave with control.

Friday

Legs | Glutes | Calves + Earn Your Exit Finisher

Barbell Back Squat

4 x 12

DB Walking Lunges

4 x 15

Leg Press

4 x 15

Hamstring Curl

4 x 15

Hip Thrust or Glute Bridge

4 x 15

Calf Raise

4 x MAX

Earn Your Exit Core

Pick 2: - Hanging Leg Raises 3x15 - Mountain Climbers 3x30 seconds - Ab Wheel Rollouts 3x10-15 Close out the week with precision and presence. Earn your exit dont coast out the door.

Saturday

Week 2 Day 0

Coach

Customer Reviews

Overall Rating

The Transformation Program

Start My 7-Day Free Trial