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
| Monday | Tuesday | Wednesday | Thrusday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Strength 1.1 | Strength 1.2 | Off | Strength 2.1 | Strength 2.2 | Off | Off |
| Strength 1.1 | Strength 1.2 | Off | Strength 2.1 | Strength 2.2 | Off | Off |
| Strength 1.1 | Strength 1.2 | Off | Strength 2.1 | Strength 2.2 | Off | Off |
| Strength 1.1 | Strength 1.2 | Off | Strength 2.1 | Strength 2.2 | Off | Off |
| Strength 1.1 | Strength 1.2 | Off | Strength 2.1 | Strength 2.2 | Off | Off |
Training Program
| Strength 1.1 | Sets | Reps | Load | Tempo | Rest |
|---|---|---|---|---|---|
| Squat | 4 | 5 | 65-75%RM | XXXX | 120s - 180s |
| Rack Pull (Above knee 5cm) | 4 | 7 | 70-80%RM | XXXX | 120s |
| Dumbbell Split Squat | 3 | 10 | RPE7-8 | 3010 | 75s |
| Weighted Hyperextension | 3 | 12 | RPE7 | 2011 | 75s |
| Pull Through | 3 | 15 | RPE8 | 3011 | 60s |
| Strength 1.2 | Sets | Reps | Load | Tempo | Rest |
|---|---|---|---|---|---|
| Barbell Bench Press | 4 | 5 | 60-75%RM | XXXX | 120s - 180s |
| Chest Supported Row/Seal Row | 4 | 8 | RPE8 | 2011 | 90s - 120s |
| Arnold Press | 3 | 10 | RPE8 | 3010 | 90s |
| Close Grip Lat Pull Down | 3 | 12 | RPE8 | 2010 | 60s - 75s |
| Skull Crusher + Dumbbell Hammer Curl | 3 | 10-12 | RPE8 | 2010 | 60s |
| Weighted Plank | 2 | Failure | XXXX | XXXX | 60s |
| Strength 2.1 | Sets | Reps | Load | Rest | Exercise Video |
|---|---|---|---|---|---|
| Deadlift | 4 | 5 | 65-75%RM | XXXX | 120s - 180s |
| Dumbbell Goblet Squat | 4 | 12 12 15 15 | RPE8 | 2010 | 120s |
| Barbell Hip Thrust | 4 | 8 | RPE8 | 2011 | 90s |
| Leg Press | 3 | 10-12 | RPE7 | 3010 | 75s |
| Leg curl | 3 | 12 | RPE8 | 30X0 | 60s |
| Strength 2.2 | Sets | Reps | Load | Tempo | Rest |
|---|---|---|---|---|---|
| Barbell Standing Overhead Press | 4 | 7 | RPE7 | XXXX | 120s - 180s |
| Weighted Chin Up | 4 | 6 | RPE8-9 | XXXX | 90s - 120s |
| Incline Barbell Bench Press | 3 | 8 | RPE7-8 | 2111 | 90s - 120s |
| Ez Upright Row + Cable Facepull | 3 | 12 | RPE7 | 2012 | 75s |
| Farmer Walk | 2 | Failure | RPE8 | XXXX | 75s - 90s |
| Weighted Plank | 2 | Failure | RPE8 | XXXX | 60s |
