Transform You

My "Transform You" program consists of a customized 12 week workout plan, hitting all of the major muscle groups in just 4 DAYS a week. PHASE 1 is the first month to establish a strong base or foundation. PHASE 2 is the second month which focuses on gaining strength by lowering reps and increasing the weight. PHASE 3 is the final month that incorporates drop sets and cardio to cut body fat.

  BASE PHASE

BASE PHASE

1st month

This phase sets the foundation for what is to come later in the program. The "Base" phase connects the mind to the muscle groups used in the workouts. Consistency is crucial in the first phase. Muscle soreness is expected and pushing through the first 2 weeks will set your body up for heavier lifts in the next phase.

  STRENGTH PHASE

STRENGTH PHASE

2nd month

The strength phase (my favorite) consists of less reps and heavier working loads. Percentages of you 1RM increases for each exercise in this month. You will become stronger and more confident when you master these exercises each week. The strength phase prepares your muscle fibers for the shredding that occurs in the final month. 

 The  MOST  important component to this program is the  NUTRITION  section.

The MOST important component to this program is the NUTRITION section.

  CUTTING PHASE

CUTTING PHASE

3rd month

The final month is considering the "cutting" or "shredding" phase. With the addition of higher reps and less weight during the exercises, cardiovascular training is introduced. Steady state and sprint intervals are the two methods of cardio used for the last month. The combo of high reps and cardio will definitely drop unwanted body fat!

 
 

       What's Included?

portion sizes, Recommended meal times, vitamin/supplements, pre/post workout meals, etc..

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grocery list

  • Protein portions

  • Complex carbohydrates

  • Healthy fats

  • Vegetables

  • Fruits

meal options

  • Breakfast

  • Lunch

  • Dinner

ALL YOU HAVE TO DO IS BUY AND PREPARE!