This is a sample program for our body composition phase for someone wishing to
decrease body fat. This program would be an example for someone wanting to lift two or three times a week. All of our programs are based on different variables of our clients, so no two programs are the same. Each program is written based on our client’s goals and their desired outcome. The program below is a beginning level program. We will provide different sample programs every few weeks.


Grouping                                          Sets      Reps         Tempo        Rest   

A1  DB Lunges                                       3          (10-12)        2-0-2-0           10

A2  DB Flat Bench Press                         3          (10-12)       4-0-1-0            30

A3  Wide Pronated Grip Lat Pulldown    3          (10-12)       3-0-1-2            60

B1  Lying Leg Curl                                  3          (10-12)       4-0-1-0            10

B2  30 Deg. Band Tricep Extension        3          (10-12)       3-0-1-2            30

B3  Blast Strap Curls                              3          (10-12)       4-0-1-0            60

C1  Supine Garhammer                          3          (12-15)       2-0-2-0            60

C2  Back Extension on Glute/Ham          3          (12-15)       2-0-2-0            60

*Programs are written in Excel or PDF format View Sample