Full Body Compound Training

Primary Goal: Fat Loss / Conditioning
Training Phase: Metabolic
Training Frequency: 3-4x/week
Split: Total Body
Includes Supersets
Nutrition Calculator Included

This is a total body program to allow you to train with maximum frequency to stimulate muscle tissue as often as possible.

Great for those just getting started or coming back to training after time off, this program will work on improving your conditioning and using compound movements to be very efficient with your time in the gym.

These workouts are quick and effective, which works well if you’re on a tight schedule.

You don’t need a new membership for each program you wish to do!

When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.

Mobile Friendly

Workouts are mobile-friendly and formatted to easily reference your workouts while at the gym.

Workout Log

Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.

Exercise Videos

Exercise setup, execution, and videos are built right in to your workout in a quick reference format.

For You If
You have limited time to train
You are just getting back in to a training regimen
You are new to training
You want to begin improving your conditioning for overall health
Not For You If
You plan to train >4x/week
You are currently doing circuit-style training
You have been doing metabolic work for >3 weeks straight

Workout Program Schedule

DayWorkout
1 Workout 1
2 OFF DAY
3 Workout 2
4 OFF DAY
5 Workout 1
6 OFF DAY
7 Workout 2
8 OFF DAY
9 Workout 3
10 OFF DAY
11 Workout 4
12 OFF DAY
13 Workout 3
DayWorkout
14 OFF DAY
15 Workout 4
16 OFF DAY
17 Workout 5
18 OFF DAY
19 Workout 6
20 OFF DAY
21 Workout 5
22 OFF DAY
23 Workout 6
24 OFF DAY
25 OFF DAY
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Total Body Training

Training all the major muscle groups in a single session allows to train at lower volume but much higher frequency. This allows you to stimulate muscle tissue much more often which is very beneficial for improving body composition

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Compound Movements

Focusing on compound lifts allows you to improve muscular coordination and stimulate a large volume of muscle tissue all at once. This makes it simple to get a lot of work done in a very short time while still focusing on execution and creating a metabolic demand on your body.

You don’t need a new membership for each program you wish to do!

When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.

All program include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables