WHAT’S IN IT FOR YOU
If you’re looking to lose your excess body fat, STEEL Fat Loss Program has been proven to help numerous clients achieve that goal.
WHAT YOU’LL GET
Burning calories through 10-12 rep sets without having to grind on cardio machines. Learning and improving on techniques and progress of your 3 big lifts: Squat, Bench & Deadlift.
DURATION: 8 weeks
Training Matrix
| MON | TUE | WED | THUR | FRI | SAT | SUN |
|---|---|---|---|---|---|---|
| Day 1 | OFF | Day 2 | OFF | Day 3 | Conditioning | OFF |
| Day 1 | OFF | Day 2 | OFF | Day 3 | Conditioning | OFF |
| Day 1 | OFF | Day 2 | OFF | Day 3 | Conditioning | OFF |
| Day 1 | OFF | Day 2 | OFF | Day 3 | Conditioning | OFF |
Training Program
| DAY 1 | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| A1. Squat - High Bar | 4 | 6-8 | 3110 | 90s |
| A2. Pulldown - Seated - Close - Neutral | 4 | 10-12 | 31X0 | 60s |
| B1. Deadlift - Romanian - DB | 4 | 10-12 | 3111 | 60s |
| B2. Press - 35 Degree - DB - Neutral | 3 | 10-12 | 3111 | 45s |
| C1. Facepull | 3 | 12-15 | 20X0 | 45s |
| C2. Lateral Raise | 3 | 12-15 | 2010 | 30s |
| D. Battle Rope | 3 | 30s | 2010 | 30s |
| Day 2 | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| A1. Bench Press - Flat - Barbell | 4 | 6-8 | 3111 | 60s |
| A2. Row - Chest Supported | 4 | 10-12 | 3110 | 60s |
| B1. Bulgarian Split Squat | 4 | 10-12 | 3010 | 60s |
| B2. Leg curl | 4 | 10-12 | 3010 | 60s |
| C1. Hammer Curls | 3 | 12-15 | 30X0 | 45s |
| C2. Tricep Extension - Overhead - Cable | 3 | 10-12 | 30X0 | 45s |
| D. (Weighted) Plank | 3 | 30s-60s | XXXX | 30s |
| Day 3 | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| A1. Trapbar Deadlift | 4 | 6-8 | 1110 | 90s |
| A2. Overhead Press - Seated | 4 | 10-12 | 3010 | 60s |
| B1. Leg Press - Narrow | 4 | 10-12 | 3111 | 60s |
| B2. Row - Cable - Wifde grip | 4 | 10-12 | 3111 | 45s |
| C1. Inverted Row | 3 | 12-15 | 2121 | 45s |
| C2. Back Extension | 3 | 12-15 | 2010 | 30s |
| D. Farmer's Carry | 3 | 2 | XXXX | 30s |
| Conditioning | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| A. Battle Rope Slam | 3-4 | 15 | 1110 | 90s |
| B. Box Jump | 3-4 | 8-10 | 3010 | 60s |
| C. Side Med Ball Slam | 3-4 | 15e | 3111 | 60s |
| D. Walking Lunges | 3-4 | 10e | 3111 | 45s |
| E. Suitcase Carry | 3-4 | 2-3 round | XXXX | 45s |
| D. Lying bicycle | 3-4 | 20e | 2010 | 30s |
