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Shredz

JB FIT

Functional Fitness, Strength & Conditioning
Coach
Jake Bouge

Are you looking to shred some unwanted pound, but don't know where to start? This 8 week program is for you! We will start by building a base to go off of. Then we crank it up to 10 and shred the fat in phase 2

This program is separated into two phases. The first four weeks are phase 1, and it’s all about building strength and muscle. This is designed to get your metabolism revved up, dial in your diet to incorporate more lean meats and healthy carbs, and get you in the habit of working out regularly. During this time you’ll be eating more food, taking adequate rest days to allow your muscles to repair, and drinking lots of water. Water is KEY

It’s all about conditioning your body, getting used to eating a clean, a healthy diet, and preparing your ligaments and tendons for the rigors of phase 2.

Phase 2 takes this program the next level. Your exercise ramps up a notch to reset your fat burning system, and your diet stays tight and lean. You’ll still be drinking plenty of water, getting lots of rest, and eating clean. Cardio workouts stay in play, but the weight training takes a total body approach to achieve muscle development at the same time that fat loss is occurring.

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Greater Confidence!
Through this program you are going to build muscle and burn the fat you have been looking to lose. This is going to give you the confidence you have been looking for and you will be proud to look in the mirror and know you put in the work.
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Sleep better
Throughout this program and especially by the end you will notice your sleep improving. You will have this new found energy that you never had before.
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Buy new Clothes
You will have to buy new clothes when this is over because of all the weight you will have lost.
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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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, all in an app.
Equipment
Required
Dumbbell // Kettlebell
Recommended
barbell // plates // exercise ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Back and Biceps

A

DB Bicep Curls

12, 15, 15, 15 @ 15, 20, 20, 20 lb

B

Barbell Bicep Curl

12, 15, 15, 15 @ 25 lb

C

Alternating DB Hammer Curl

4 x 12 @ 25 lb

D

EZ Bar Curl

12, 15, 15, 15 @ 25 lb

E

Hammer Curl

4 x 15 @ 25 lb

F

Double KB Clean & Jerk

4 x 12 @ 20 lb

G

Lat Pulldown

12, 15, 15, 15

H

Bent Over Row

12, 15, 15, 15 @ 25 lb

I

Medicine Ball Slam

4 x 15 @ 20 lb

Tuesday
Legs

A

Leg Extension

12, 15, 15, 15

B

Back Squat

12, 15, 15, 15

C

Walking Lunges

4 x 15

D

Bulgarian Split Squat

12, 15, 15, 15

E

DB Jump Lunge

12, 15, 15, 15 @ 15 lb

F

Goblet Squat

12, 15, 12, 15

G

Air Squat

4 x 12

Wednesday
2022-9-15
Thursday
Chest, Tricep, Shoulders

A

Decline DB Bench Press

4 x 15 @ 20, 25, 25, 25 lb

B

Bench Dips

4 x 15 @ 4

C

DB Tricep Extension

10, 15, 15, 15 @ 15, 20, 20, 20 lb

D

Tricep Pushdown

12, 15, 15, 15 @ 20, 25, 25, 25 lb

E

DB Fly

12, 15, 15, 15 @ 20 lb

F

Bench Press

12, 15, 15, 15 @ 50 lb

G

DB Overhead Tricep Extension

12, 15, 15, 15 @ 20 lb

H

DB Shoulder Press

12, 15, 15, 15 @ 20 lb

I

Shoulder Taps

4 x 15

J

DB Lateral Raise

12, 15, 15, 15

Friday
Back and Biceps

A

DB Bicep Curls

12, 15, 15, 15 @ 15, 20, 20, 20 lb

B

Barbell Bicep Curl

12, 15, 15, 15 @ 25 lb

C

Alternating DB Hammer Curl

4 x 12 @ 25 lb

D

EZ Bar Curl

12, 15, 15, 15 @ 25 lb

E

Hammer Curl

4 x 15 @ 25 lb

F

Double KB Clean & Jerk

4 x 12 @ 20 lb

G

Lat Pulldown

12, 15, 15, 15

H

Bent Over Row

12, 15, 15, 15 @ 25 lb

I

Medicine Ball Slam

4 x 15 @ 20 lb

Saturday
Legs

A

Leg Extension

12, 15, 15, 15

B

Back Squat

12, 15, 15, 15

C

Walking Lunges

4 x 15

D

Bulgarian Split Squat

12, 15, 15, 15

E

DB Jump Lunge

12, 15, 15, 15 @ 15 lb

F

Goblet Squat

12, 15, 12, 15

G

Air Squat

4 x 12

Coach
coach-avatar Jake Bouge

Certified Personal trainer and Nutrition coach with 4+ years helping my clients fell better, gain confidence and most of all lose the weight they have been looking to lose.

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Transform Your Body | Get Strong and Lean

Get Your Winning Plan. Get Fit, Stay Motivated With JBF Coaching. My Online Coaching Program is Ready for You. Build Muscle, Lose Weight with JakeBouge Fitness.

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FAQs
How long is the program?
This program is 8 weeks, broken down into two 4 week phases.
What can I expect?
The first 4 weeks will be weight centric with all excercises performed to near failure. The second phase will be full body HIIT workouts designed to burn the fat.
How can i get more training from you?
I will be launcing more programs on trainheroic. I also offer personalized 1-1 training as well.
The Proof
verified-athlete-avatar Andrew

Andrew came to me wanting to load weight

Verified Athlete

"I cant believe the confidence I have from working with you and going through this program."

Join Your Virtual Gym

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

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