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
Phase 1 – Accumulation
Method: GBC 1
Duration: 4 weeks
Training Matrix
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
| GBC 1.1 | GBC 1.2 | OFF | GBC 1.1 | GBC 1.2 | OFF | OFF |
| GBC 1.1 | GBC 1.2 | OFF | GBC 1.1 | GBC 1.2 | OFF | OFF |
| GBC 1.1 | GBC 1.2 | OFF | GBC 1.1 | GBC 1.2 | OFF | OFF |
| GBC 1.1 | GBC 1.2 | OFF | GBC 1.1 | GBC 1.2 | OFF | OFF |
Training Program
| GBC 1.1 | Sets | Reps | Tempo | Rest | Exercise Video |
|---|---|---|---|---|---|
| A1. Split Squat - FFE - DB | 4 | 10-12 | 3110 | 45s | |
| A2. Pulldown - Seated - Close - Neutral | 4 | 10-12 | 40X0 | 45s | |
| B1. Deadlift - Romanian - DB | 4 | 10-12 | 3010 | 60s | |
| B2. Press - Flat - DB - Neutral | 4 | 10-12 | 40X0 | 60s | |
| C1. External Rotation - DB on Knee | 3 | 10-12 | 40X0 | 30s | |
| C2. Powell Raise - on Floor - DB | 3 | 10-12 | 40X0 | 30s | |
| D. McGill Curl | 3 | 10-12 | 2020 | 60s |
| GBC 1.2 | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| A1. Squat - Goblet - Medium Stance - DB | 4 | 10-12 | 40X0 | 60s |
| A2. Row - Setaed - Close - Neutral | 4 | 10-12 | 40X0 | 60s |
| B1. Good Morning - Medium Stance - BB | 4 | 10-12 | 40X0 | 60s |
| B2. Press - Seated - Supported - DB - Neutral | 4 | 10-12 | 40X0 | 60s |
| C1. Scott Curl - DB - Neutral | 3 | 10-12 | 40X0 | 45s |
| C2. French Press - Seated - One Arm - DB - Neutral | 3 | 10-12 | 40X0 | 45s |
| D. Plank - Front | 3 | 30s-60s | 60s |
Phase 2 – Intensification
Method: GBC 2
Duration: 4 weeks
Training Matrix
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
| GBC 2.1 | GBC 2.2 | OFF | GBC 2.1 | GBC 2.2 | OFF | OFF |
| GBC 2.1 | GBC 2.2 | OFF | GBC 2.1 | GBC 2.2 | OFF | OFF |
| GBC 2.1 | GBC 2.2 | OFF | GBC 2.1 | GBC 2.2 | OFF | OFF |
| GBC 2.1 | GBC 2.2 | OFF | GBC 2.1 | GBC 2.2 | OFF | OFF |
Training Program
| GBC 1.1 | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| A1. Lunge - Alternated - DB | 4 | 8 | 3010 | 45s |
| A2. Pulldown - Seated - Medium - Neutral | 4 | 8 | 40X0 | 45s |
| B1. Good Morning - Standing - Medium - Barbell | 4 | 8 | 3010 | 60s |
| B2. Press - 45 Incline - DB - Neutral | 4 | 8 | 40X0 | 60s |
| C1. External Rotation - Sideway - Mid Pulley - One Arm - Neutral | 3 | 8-10 | 40X0 | 30s |
| C2. Trap 3 Raise - Bent over - Supported - One Arm - DB | 3 | 8-10 | 40X0 | 30s |
| D. Plank - Side | 3 | 30-60s | 60s |
| GBC 2.2 | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| A1. Squat - Back - Hip Width - Barbell | 4 | 8 | 40X0 | 60s |
| A2. Row - Prone - 30 Incline - DB - Neutral | 4 | 8 | 3011 | 60s |
| B1. Leg Curls - Prone - Toes In & Plantarflexed | 4 | 8 | 3010 | 60s |
| B2. Press - Standing - One Arm - DB | 4 | 8 | 40X0 | 60s |
| C1. Scott Curls - Seated - DB - Neutral | 3 | 8-10 | 40X0 | 60s |
| C2. Triceps Extension - 30 Incline - DB - Neutral | 3 | 8-10 | 40X0 | 60s |
| D. Crunch - Flat - Pause | 3 | 8-10 | 2212 | 60s |
