Phase 1 Diet & Training Schedule

Level 1 Mon Tue Wed Thu Fri Sat Sun

Week 1

Training

Workout

A

Steady

Cardio

Workout

B

Steady

Cardio

Workout

A Rest Rest

Week 1

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Week 2

Training

Workout

B

Steady

Cardio

Workout

A

Steady

Cardio

Workout

B Rest Rest

Week 2

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Week 3

Training

Workout

A

Steady

Cardio

Workout

B

Steady

Cardio

Workout

A Rest Rest

Week 3

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Week 4

Training

Workout

B

Steady

Cardio

Workout

A

Steady

Cardio

Workout

B Rest Rest

Week 4

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Guidelines:

Phase 1 is all about building the strength and lean muscle mass to help you lose fat sustainably.

Use the heaviest weight that you can carry with good form.

If your form breaks down, decrease the weight and don’t force the issue to prevent injuries.

For steady cardio, walk , jog or do any kind of cardio at moderate intensity for 30 min.

You won’t see any of the ab workouts yet as they’re not necessary at higher fat percentages

Instead, I want you to focus on building your core and you can train it with the military press and

front squats.

To engage your core when doing these lifts, try to suck in your stomach (imagine pulling your

navel towards your spine) as you lift the weight.