ADVANCED STRENGTH
PROGRAM
Create the body that thrives
[Link]
ADVANCED STRENGTH
PROGRAM
Create the body that thrives [Link]
WELCOME [JESSICA]!
I wanted to take the time to welcome you to your new life changing program!
I am here to help guide you to success as you embark on a journey that will set the tone for
the achievement of your health and fitness goals. Great coaching is hard to find these days,
so I have developed an online coaching tool to help people like you navigate the ins and
outs of health and fitness.
Before we get into the program I ask you to please read through the introduction section, as
it includes all of the information about your program and what to expect in the coming
months.
The package also includes detailed explanations of your training plans, nutritional
suggestions, and how they will all be presented to you in an easy to understand format.
I am grateful for the opportunity to guide you towards becoming your best you.
Let's crush it together!
[YOUR NAME]
ABOUT ME
"Tell your clients about who you
are and what you are all about.
Ensure your personality shines and
your client connects with the very
real human you are."
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cotidieque, semper timeam est no.
INTRODUCTION
What is the Advanced Strength Program?
This program is designed to aid experienced lifters in significantly improving
overall strength. This is done by using specific modifications to acute variables
such as sets, reps, and volume. The Advanced Strength Program uses traditional
strength training coupled with periodization to encourage growth in muscle size
and force production. Weeks 1 and 2 are focused more on Hypertrophy, weeks
3 and 4 are deeply rooted in strength. Hypertrophy training is needed to help
improve strength as it specifically promotes muscle growth. This growth leads to
increased for producing potential by an increased size and number of muscle
fibers available for contraction.
This type of training is perfect for your goal of [Fill in goal details: Bench Press
my body weight for 5 reps, squat my body weight x 1.5 for 5 reps]
INTRODUCTION
How it Works
In order to give you the direction, accountability and support you need, there
are a couple different facets to this program.
What is included
•Nutritional program to optimize your health and performance
•A workout program that is designed specifically to achieve your personal
fitness goals
INTRODUCTION
Strategies for Success
Communicate With Your Coach
Keep me up to date with everything regarding your training plan. If there are
ever exercises you need to be further explained or any questions regarding the
training do not hesitate to ask. The more we communicate the easier it will be to
remain accountable and adhere to the program.
Stay on the Path
If you ever find yourself straying from the path then let me know and we will
work together to get back on it. Remaining accountable and adhering to the
program is an essential key to success. Staying on the path will improve success
rate and keep us moving toward the achievement of your health and fitness
goals.
NUTRITION PLAN
NUTRITION PLAN
Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Avocado Veggie and Protein smoothie
Greek Yogurt Bacon and Protein smoothie Greek Yogurt
w/greek yogurt, Toast w/Eggs Spinach w/greek yogurt,
Breakfast w/nuts and Eggs w/ almond milk, w/nuts and almond milk,
and Turkey Omelette w/
berries english muffin and berries berries and berries
Bacon fruit
Protein Protein Protein Protein
Workout Fruit and Nut Fruit and Nut Fruit and Nut
Shake w/ Shake w/ Shake w/ Shake w/
Snack Trail Mix Trail Mix Trail Mix
banana banana banana banana
Deli Lean Meat Deli
Chicken Chicken, Chicken Eggs and
sandwich on Pasta and sandwich on
Lunch whole grain
Cesar Salad
grilled whole grain
Veggies, and Cesar Salad Quinoa w/
w/fruit Rice Bowl w/fruit veggies
bread veggies bread
2 Hard 2 Hard 2 Hard 2 Hard 2 Hard 2 Hard 2 Hard
Boiled Eggs Boiled Eggs Boiled Eggs Boiled Eggs Boiled Eggs Boiled Eggs Boiled Eggs
Snack w/salt & w/salt & w/salt & w/salt & w/salt & w/salt & w/salt &
Pepper Pepper Pepper Pepper Pepper Pepper Pepper
Grilled Fish, Grilled Pork Wedge Salad Ground Turkey, Grilled Open Face Lean Beef
Roasted Chops, w/Grilled Rice, and Salmon, Turkey Lasagna w/
Dinner Veggies, and Salad, and Chicken and a Onion Stuffed Veggies, and Burger w/ Roasted
Rice Pilaf Baked Potato Sweet Potato Bell Peppers Rice Salad Veggies
NUTRITION PLAN GUIDELINES
Food Quality Matters
The goal for this type of nutrition plan is to eliminate all processed foods for the
majority of each week and eat “whole foods”, or foods which would exist in
nature and are unchanged when you eat them (cooking excluded). Processed
foods are not optimal for health and would be categorized as anything altered
from its original state in nature, or if it doesn’t exist in nature, it is obviously
processed from other food sources.
To give wiggle room we will apply an 80-20 rule (eat well 80% of the time) as it
tends to be the easiest and most sustainable way for most people to eat well
and achieve their fitness goals. The way I further define the 80-20 rule would be
that you eat as clean as possible from Sunday evening to Friday lunch and stray
a little bit on the weekends (but always avoid grains and grain products) due to
social events (boozing) and eating out (typically lower quality food).
NUTRITION PLAN GUIDELINES
When you eat the right foods and then combine it with the correct amount of
food, you become a result achieving machine. Let’s determine the right amount
of food by using the formula below. [PRE CALCULATE THIS FOR YOUR CLIENTS]
Calculate your TDEE:
MEN TDEE (in kcal) = 66 + (6.2 x weight in pounds) + (12.7 x height in inches)
– (6.76 x age in years) x 1.2
WOMEN TDEE (in kcal) = 655 + (4.35 x weight in pounds) + (4.7 x height in
inches) – (4.7 x age in years) x 1.2
EXAMPLE:
Male: 66 + (6.2 x 152lbs) + (12.7 x 68inches) – (6.76 x 30 years old) x 1.2 =
66 + (942.4) + (863.6) – (202.8) x 1.2
66 + 1603.2 x 1.2
1669.2 x 1.2 = 2003kcal
NUTRITION PLAN GUIDELINES
FOR MUSCLE TONING GOALS
TDEE + 300kcal = Total kcal/day
Example: 2000 TDEE + 300 = 2300 kcal/day
FOR A BODY FAT LOSS GOAL
TDEE – 300 kcal = Total kcal/day
Example: 2000 TDEE - 300 = 1700 kcal/day
FINAL THOUGHT
Don’t blow your good week of eating by going crazy on the weekends and
eating pizza, cake, cookies and candy. It’s best to minimize damage to the best
of your ability, which in turn promotes the achievement of your fitness goals.
Small amounts of booze, dairy and legumes can be permitted on the weekends,
but don’t indulge often in non-recommended foods.
SUPPLEMENTS
WHEY PROTEIN SHAKE
Whey can help you increase the amount of protein you get in your diet. If you
need a quick snack after a workout this can be a good option. Limit to only on
the days you workout and always choose food protein sources over whey when
available.
ESSENTIAL FATTY ACIDS
An Omega 3 Fish Oil supplement can be a great way to ensure your intake of
one of the most important essential fatty acids. Omega 3 has been proven to
enhance heart health, improve brain function and increase fat loss.
MULTIVITAMIN
Ensuring you have adequate consumption of all vitamins and minerals can be
done through a basic multivitamin.
WORKOUT PLAN
WORKOUT SCHEDULE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up Warm Up
Warm Up Workout 2 + Warm Up Rest and Warm Up Workout 2 + Warm Up
Week 1 Workout 1 Cardio Workout 3 Recover Workout 1 Cardio Workout 3
Workout 1 Workout 1
Warm Up Warm Up
Rest and Workout 1 + Warm Up Warm Up Rest and Workout 1 + Warm Up
Week 2 Recover Cardio Workout 2 Workout 3 Recover Cardio Workout 2
Workout 1 Workout 1
Warm Up Warm Up
Warm Up Rest and Workout 1 + Warm Up Warm Up Rest and Workout 1 +
Week 3 Workout 3 Recover Cardio Workout 2 Workout 3 Recover Cardio
Workout 2 Workout 2
Warm Up Warm Up
Warm Up Workout 3 + Rest and Warm Up Warm Up Workout 3 + Rest and
Week 4 Workout 2 Cardio Recover Workout 1 Workout 2 Cardio Recover
Workout 2 Workout 2
WORKOUT PROGRAM
WARM UP
The Warm Up consists of a 5-10 minute dynamic stretching routine.
Weeks 1-4: One Round
•Hip Extensions x10 each leg
•Inchworms x5
•Windmills x5 each leg
•Supermans x10
CARDIO WORKOUTS
Weeks 1 & 2: 30 Minutes
Weeks 3 & 4: 40-60 Minutes continuous or 10x1' High Intensity Intervals w/1'
rest
Alternate 10 Minutes bouts on Treadmill, Row Machine, Stair Climber, Elliptical
WORKOUT PROGRAM
WEEK ONE WEEK TWO
Workout 1 Sets x Reps Weights Rest Workout 1 Sets x Reps Weights Rest
DB Front Squat 3x6-12 Heavy 1-2min DB Front Squat 4x6-12 Heavy 1-2min
Machine Extension 3x6
3x6-12 Heavy 1-2min Machine Extension 3x6
4x6-12 Heavy 1-2min
Leg Press 3x6
3x6-12 Heavy 1-2min Leg Press 3x6
4x6-12 Heavy 1-2min
SB ABC's 3x6
3x10 BW 1-2min SB ABC's 3x6
3x10 BW 1-2min
Hay Balers 3x10 each side Moderate 1-2min Hay Balers 3x10 each side Moderate 1-2min
Roll Out 3x10 each side BW 1-2min Roll Out 3x10 each side BW 1-2min
Workout 2 Sets x Reps Weights Rest Workout 2 Sets x Reps Weights Rest
DB Incline Press 3x6-12 Heavy 1-2min DB Incline Press 4x6-12 Heavy 1-2min
Cable Lat Pulldown 3x6
3x6-12 Heavy 1-2min Cable Lat Pulldown 3x6
4x6-12 Heavy 1-2min
CG Chest Press 3x6
3x6-12 Heavy 1-2min CG Chest Press 3x6
4x6-12 Heavy 1-2min
Single Arm Row 3x6
3x6-12 Heavy 1-2min Single Arm Row 3x6
4x6-12 Heavy 1-2min
DB Front Raises 3x6
3x8 Moderate Complete DB Front Raises 3x6
3x8 Moderate Complete
DB Lateral 3x6
3x8 Moderate as a DB Lateral 3x6
3x8 Moderate as a
Raises Flys
DB Reverse Raises Flys
DB Reverse
3x8 Moderate circuit 1m rest 3x8 Moderate circuit 1m rest
Workout 3 Sets x Reps Weights Rest Workout 3 Sets x Reps Weights Rest
Deadlift 3x6-12 Heavy 1-2min Deadlift 4x6-12 Heavy 1-2min
SL Ham Curl 3x6
3x6 BW 1-2min SL Ham Curl 3x6
4x6 BW 1-2min
SL Glute Bridge 3x6
3x6-12 BW 1-2min SL Glute Bridge 3x6
4x6-12 BW 1-2min
BB Curl 3x6
3x6-12 Heavy 1-2min BB Curl 3x6
4x6-12 Heavy 1-2min
Triceps Pushdown 3x6
3x10 Moderate 1-2min Triceps Pushdown 3x6
4x10 Moderate 1-2min
Toe Touches 3x10 BW 1-2min Toe Touches 3x10 BW 1-2min
MB Twist 3x10 Heavy 1-2min MB Twist 3x10 Heavy 1-2min
WORKOUT PROGRAM
WEEK THREE WEEK FOUR
Workout 1 Sets x Reps Weights Rest Workout 1 Sets x Reps Weights Rest
DB Front Squat 4x3-5 Heavy 2-5min DB Front Squat 4x3-5 Heavy 2-5min
Machine Extension 3x6
4x3-5 Heavy 2-5min Machine Extension 3x6
4x3-5 Heavy 2-5min
Leg Press 3x6
4x3-5 Heavy 2-5min Leg Press 3x6
4x3-5 Heavy 2-5min
SB ABC's 3x6
4x3-5 Heavy 2-5min SB ABC's 3x6
4x3-5 Heavy 2-5min
Hay Balers 3x6
4x10 Moderate 2-5min Hay Balers 3x6
3x10 Moderate 2-5min
Roll Out 4x10 each side BW 2-5min Roll Out 4x10 each side BW 2-5min
Workout 2 Sets x Reps Weights Rest Workout 2 Sets x Reps Weights Rest
DB Incline Press 4x3-5 Heavy 2-5min DB Incline Press 4x3-5 Heavy 2-5min
Cable Lat Pulldown 3x6
4x3-5 Heavy 2-5min Cable Lat Pulldown 3x6
4x3-5 Heavy 2-5min
CG Chest Press 3x6
4x3-5 Heavy 2-5min CG Chest Press 3x6
4x3-5 Heavy 2-5min
Single Arm Row 3x6
4x3-5 Heavy 2-5min Single Arm Row 3x6
4x3-5 Heavy 2-5min
DB Front Raises 3x6
4x8 Moderate Complete DB Front Raises 3x6
4x8 Moderate Complete
DB Lateral 3x6
4x8 Moderate as a DB Lateral 3x6
4x8 Moderate as a
Raises Flys
DB Reverse Raises Flys
DB Reverse
4x8 Moderate circuit 1m rest 4x8 Moderate circuit 1m rest
Workout 3 Sets x Reps Weights Rest Workout 3 Sets x Reps Weights Rest
Deadlift 4x3-5 Heavy 2-5min Deadlift 4x3-5 Heavy 2-5min
SL Ham Curl 3x6
4x6 BW 2-5min SL Ham Curl 3x6
4x6 BW 2-5min
SL Glute Bridge 3x6
4x3-5 BW 2-5min SL Glute Bridge 3x6
4x3-5 BW 2-5min
BB Curl 3x6
4x3-5 Heavy 2-5min BB Curl 3x6
4x3-5 Heavy 2-5min
Triceps Pushdown 3x6
4x6 Heavy 2-5min Triceps Pushdown 3x6
4x6 Heavy 2-5min
Toe Touches 3x6
4x10 BW 1m Toe Touches 3x6
4x10 BW 1m
MB Twist 4x10 Heavy 1m MB Twist 4x10 Heavy 1m
WORKOUT PROGRAM
COOL DOWN
The Cool Down consists of a 5-10 minute Static stretching routine.
Weeks 1-4: One Round of 30-60 seconds per stretch
•Seated Hamstring Stretch
•Kneeling Hip Flexor
•Spinal Twist
•Supine IT Stretch
•Kneeling Lat Stretch
•Triceps Stretch
•Lateral Neck Flexion
EXERCISE LIBRARY
CLICK EACH EXERCISE TO WATCH A VIDEO DEMONSTRATION
Workout
Workout 1
1 Workout 2 Workout 3
Push Up
DB Front Squat DB Incline Press Deadlift
Butt Kicks Kneeling Lat Pulldown SL Ham Curl
Machine Extension
Air Punches
Leg Press CG Chest Press SL Glute Bridge
Dive Bombers
SB ABC's Single Arm Row BB Curl
Walking Lunge
Hay Balers DB Front Raises Triceps Pushdown
Shoulder Tap
Roll Out DB Lateral Raises Toe Touches
DB Reverse Flys MB Twist
EXERCISE LIBRARY
NOTES ABOUT THE PROGRAM
•Perform each exercise in the listed order.
•Strictly adhere to the rest periods as well as the set and rep ranges.
•Increase the weight for all exercises each week accordingly.
•A "Heavy" weight is one that is very challenging to complete with the
prescribed set and rep scheme,
•Use a spotter if possible for upper body pressing exercises.
•Use squat racks and safety bars with barbell squatting exercises.
•If you feel pain during any exercise (not fatigue), cease the exercise session
or modify the exercise to no pain is present.
REST AND RECOVERY
LISTEN TO YOUR BODY
•Getting 8+ hours of sleep per night is crucial when trying to increase
strength. You will be working out more than you're body is accustomed to.
Getting adequate rest can make or break how well you recover.
•The brain and body need time to recover from the constant stimulus
received throughout the day. When we have adequate sleep/rest we
improve our metabolic expenditure, recover from workouts faster, and are
more alert throughout the day.
•If something ever hurts or is sore after exercise, especially around the
joints, use ice to reduce inflammation and/or swelling.