Course curriculum

  • 1

    Welcome!

    • Welcome Men!

    • Training guidelines

  • 2

    Week 1

    • Nutrition plan | Week 1

    • Training schedule | Week 1

    • Day 1 (Mon) | Full Body

    • Day 2 (Tues) | Upper Body + Core

    • Day 3 (Wed) | Lower Body + Core

    • Day 4 (Thurs) | Full Body

    • Day 5 (Fri) | Upper Body + Core

    • Day 6 (Sat) | Lower Body + Core

    • Day 7 (Sun) | Cardio

    • Mobility routine | Week 1

    • Coaching #1 | Mindset: Developing a champion mindset / planting the seed

    • Coaching #2 | Nutrition: What is protein, carbs and fat? / the importance of portions

    • Coaching #3 | Training Adaptations: What changes are happening to your body
  • 3

    Week 2

    • Training Guidelines | Week 2

    • Nutrition Plan | Week 2

    • Training Schedule | Week 2

    • Day 8 (Mon) | Total Body Conditioning

    • Day 9 (Tues) | Total Body Conditioning

    • Day 10 (Wed) | Total Body Conditioning

    • Day 11 (Thurs) | Total Body Conditioning

    • Day 12 (Fri) | Total Body Conditioning

    • Day 13 (Sat) | Total Body Conditioning

    • Day 14 (Sun) | Cardio

    • Mobility Routine | Week 2

    • Coaching #1 | Mindset - Social eating success

    • Coaching #2 | Nutrition - Do I need supplements?

    • Coaching #3 | Training - The importance of cardio for weightloss
  • 4

    Week 3

    • Nutrition Plan | Week 3

    • Training Schedule | Week 3

    • Day 15 (Mon) | Full Body

    • Day 16 (Tues) | Total Body Conditioning

    • Day 17 (Wed) | Upper Body + Core

    • Day 18 (Thurs) | Total Body Conditioning

    • Day 19 (Fri) | Lower Body + Core

    • Day 20 (Sat) | Total Body Conditioning

    • Day 21 (Sun) | Cardio

    • Mobility Routine | Week 3

    • Coaching #1 | Mindset - Preparation is key

    • Coaching #2 | Nutrition - Cheat meals done right

    • Coaching #3 | Training - Weight-loss vs muscle building
  • 5

    Week 4

    • Nutrition Plan | Week 4

    • Training Schedule | Week 4

    • Day 22 (Mon) | Full Body

    • Day 23 (Tues) | Upper Body + Core

    • Day 24 (Wed) | Lower Body + Core

    • Day 25 (Thurs) | Full Body

    • Day 26 (Fri) | Upper Body + Core

    • Day 27 (Sat) | Lower Body + Core

    • Day 28 (Sun) | Cardio

    • Mobility Routine

    • Coaching #1 | Mindset - Building healthy habits

    • Coaching #2 | Nutrition - When life gets busy

    • Coaching #3 | Training - How to manage injuries
  • 6

    Week 5

    • Nutrition Plan | Week 5

    • Training Schedule | Week 5

    • Training Guidelines (Week 5)

    • Day 29 (Mon) | Total Body Conditioning

    • Day 30 (Tues) | Total Body Conditioning

    • Day 31 (Wed) | Total Body Conditioning

    • Day 32 (Thurs) | Total Body Conditioning

    • Day 33 (Fri) | Total Body Conditioning

    • Day 34 (Sat) | Total Body Conditioning

    • Day 35 (Sun) Cardio

    • Mobility Routine

    • Coaching #1 | Mindset - A new you

    • Coaching #2 | Nutrition - Best times to eat

    • Coaching #3 | Training - Leveling up
  • 7

    Week 6

    • Nutrition Plan | Week 6

    • Training Schedule | Week 6

    • Day 36 (Mon) | Full Body

    • Day 37 (Tues) | Total Body Conditioning

    • Day 38 (Wed) | Upper Body + Core

    • Day 39 (Thurs) | Total Body Conditioning

    • Day 40 (Fri) | Lower Body + Core

    • Day 41 (Sat) | Total Body Conditioning

    • Day 42 (Sun) | Cardio

    • Mobility Routine

    • Coaching #1 Mindset - Motivation vs discipline

    • Coaching #2 Nutrition - The art of repetition

    • Coaching #3 Training - Dig deep
  • 8

    Week 7

    • Nutrition Plan | Week 7

    • Training Schedule | Week 7

    • Day 43 (Mon) | Lactic conditioning

    • Day 44 (Tues) Lactic conditioning

    • Day 45 (Wed) Lactic conditioning

    • Day 46 (Thurs) | Lactic conditioning

    • Day 47 (Fri) Lactic conditioning

    • Day 48 (Sat) | Lactic conditioning

    • Day 49 (Sun) | Cardio

    • Mobility routine
  • 9

    Week 8

    • Nutrition Plan | Week 8

    • Training Schedule | Week 8

    • Day 50 (Mon) | Total body conditioning (15)

    • Day 51 (Tues) | Total body conditioning (10)

    • Day 52 (Wed) | Total body conditioning (15)

    • Day 53 (Thurs) | Total body conditioning (10)

    • Day 54 (Fri) | Total body conditioning (15)

    • Day 55 (Sat) | Total body conditioning (10)

    • Day 56 (Sun) Cardio
  • 10

    Week 9

    • Training Schedule | Week 9

    • Nutrition plan | Week 9

    • Day 57 (Mon) | Lactic conditioning

    • Day 58 (Tues) | Full Body

    • Day 59 (Wed) | Lactic conditioning

    • Day 60 (Thurs) | Upper body & core

    • Day 61 (Fri) | Lactic conditioning

    • Day 62 (Sat) | Lower body + core

    • Day 63 (Sun) | Cardio

    • Coaching #1 Mindset - Get comfortable with being uncomfortable

    • Coaching #2 Nutrition - The art of repetition

    • Coaching #3 Training - Dig deep
  • 11

    Week 10

    • Nutrition plan | Week 10

    • Training Schedule | Week 10

    • Day 64 (Mon) | Circuit endurance

    • Day 65 (Tues) | Circuit endurance

    • Day 66 (Wed) | Circuit endurance

    • Day 67 (Thurs) | Circuit endurance

    • Day 68 (Fri) | Circuit endurance

    • Day 69 (Sat) | Circuit endurance

    • Day 70 (Sun) Cardio
  • 12

    Week 11

    • Nutrition plan | Week 11

    • Day 71 (Mon) | Full body conditioning

    • Day 72 (Tues) | Full body conditioning

    • Day 73 (Wed) | Full body conditioning

    • Day 74 (Thurs) | Full body conditioning

    • Day 75 (Fri) | Full body conditioning

    • Day 75 (Sat) | Full body conditioning

    • Day 76 (Sun) Cardio
  • 13

    Week 12

    • Nutrition plan | Week 12

    • Day 77 (Mon) Full body conditioning

    • Day 78 (Tues) Full body conditioning

    • Day 79 (Wed) Full body conditioning

    • Day 80 (Thurs) Full body conditioning

    • Day 81 (Fri) Full body conditioning

    • Day 82 (Sat) Full body conditioning

    • Day 83 (Sun) Cardio