FAT LOSS PROGRAM

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 1Day 2Day 3Day 4Day 5Day 6Day 7
GBC 1.1GBC 1.2OFFGBC 1.1GBC 1.2OFFOFF
GBC 1.1GBC 1.2OFFGBC 1.1GBC 1.2OFFOFF
GBC 1.1GBC 1.2OFFGBC 1.1GBC 1.2OFFOFF
GBC 1.1GBC 1.2OFFGBC 1.1GBC 1.2OFFOFF

Training Program

GBC 1.1SetsRepsTempoRestExercise Video
A1. Split Squat - FFE - DB410-12311045s
A2. Pulldown - Seated - Close - Neutral410-1240X045s
B1. Deadlift - Romanian - DB410-12301060s
B2. Press - Flat - DB - Neutral 410-1240X060s
C1. External Rotation - DB on Knee310-1240X030s
C2. Powell Raise - on Floor - DB310-1240X030s
D. McGill Curl310-12202060s
GBC 1.2SetsRepsTempoRest
A1. Squat - Goblet - Medium Stance - DB410-1240X060s
A2. Row - Setaed - Close - Neutral410-1240X060s
B1. Good Morning - Medium Stance - BB410-1240X060s
B2. Press - Seated - Supported - DB - Neutral 410-1240X060s
C1. Scott Curl - DB - Neutral310-1240X045s
C2. French Press - Seated - One Arm - DB - Neutral310-1240X045s
D. Plank - Front330s-60s60s

Phase 2 – Intensification

Method: GBC 2
Duration: 4 weeks

Training Matrix

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
GBC 2.1GBC 2.2OFFGBC 2.1GBC 2.2OFFOFF
GBC 2.1GBC 2.2OFFGBC 2.1GBC 2.2OFFOFF
GBC 2.1GBC 2.2OFFGBC 2.1GBC 2.2OFFOFF
GBC 2.1GBC 2.2OFFGBC 2.1GBC 2.2OFFOFF

Training Program

GBC 1.1SetsRepsTempoRest
A1. Lunge - Alternated - DB48301045s
A2. Pulldown - Seated - Medium - Neutral4840X045s
B1. Good Morning - Standing - Medium - Barbell48301060s
B2. Press - 45 Incline - DB - Neutral 4840X060s
C1. External Rotation - Sideway - Mid Pulley - One Arm - Neutral38-1040X030s
C2. Trap 3 Raise - Bent over - Supported - One Arm - DB38-1040X030s
D. Plank - Side330-60s60s
GBC 2.2SetsRepsTempoRest
A1. Squat - Back - Hip Width - Barbell4840X060s
A2. Row - Prone - 30 Incline - DB - Neutral48301160s
B1. Leg Curls - Prone - Toes In & Plantarflexed48301060s
B2. Press - Standing - One Arm - DB4840X060s
C1. Scott Curls - Seated - DB - Neutral38-1040X060s
C2. Triceps Extension - 30 Incline - DB - Neutral38-1040X060s
D. Crunch - Flat - Pause38-10221260s