Weight Loss Advanced Lifter-12 Week

CertsOverview: This program is designed for the individual that has a large amount of experience and plans to spend ample time in gym. This will be aggressive strength programming that will include all major movements as well as dynamic effort lifts.

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Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
Bodybuilder Chest-Size Phase

GO HEAVY! BIG GAINS SEASON. Squeeze out the last set of 12 on the workouts. Rest 3-5 minutes between exercises and 45-90 seconds between sets.

Sample Day 2
Bodybuilder Legs-Size Phase

GO HEAVY! BIG GAINS SEASON. Squeeze out the last set of 12 on the workouts. Rest 3-5 minutes between exercises and 45-90 seconds between sets.

Sample Day 3
Off Day/20 min of cardio if time allows.

Sample Day 4
Bodybuilder Back-Size Phase

GO HEAVY! BIG GAINS SEASON. Squeeze out the last set of 12 on the workouts. Rest 3-5 minutes between exercises and 45-90

Sample Day 5
Body Builder Shoulders and Calves-Size Phase

GO HEAVY! BIG GAINS SEASON. Squeeze out the last set of 12 on the workouts. Rest 3-5 minutes between exercises and 45-90

Sample Day 6
Body Builder Arm Focus-Size Phase

This is a longer day go hard go heavy! same rules as before: Squeeze out the last set of 12 on the workouts. Rest 3-5 minutes between exercises and 45-90 sec between sets.

Sample Day 7
Active Rest Day: Core Size Phase

This is an active rest day. Hit any additional exercises that you want to hit as extra. Put the extra exercises in the post-activity comments section

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.