Total Body Transformation
Twelve weeks of full-body sessions that keep training loads meaningful while conditioning work is layered in gradually. The intent is to protect strength and muscle while you train in a calorie deficit.
- Level
- Intermediate
- Duration
- 12 weeks
- Weekly
- 4 sessions
- Session
- 55 min
Weekly structure
Introduce the loads. Leave two solid reps in reserve on every set.
You are viewing the week one preview. The full 12-week plan unlocks with the Elite membership.
Week 1 sessions
Back Squat
4 × 6150s rest
Brace before you descend. Drive the floor apart on the way up.
Bench Press
4 × 6150s rest
Keep the shoulder blades retracted and the bar path consistent.
Barbell Row
3 × 1090s rest
Hold a stable torso angle for the whole set.
Kettlebell Swing
4 × 1560s rest
The hips generate the movement, not the arms.
Plank
3 × 45s45s rest
Squeeze the glutes and breathe steadily.