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Advance Fitness Personal Training

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Welcome to the 12 Week Shred: The Complete Guide!

This program is designed to help you achieve your fitness goals and transform your body in just 12 weeks. We are going to be looking at a PROGRESSIVE OVERLOAD workout. This means that week 2 will be an increase of weight that we are lifting, and week 3 is a further increase. However, week 4 will be a decrease in weight to the same level as week 1. This allows your body to rest and recover, to push for your next block and avoid any lifting plateaus.

Whether you are a beginner or an experienced fitness enthusiast, the 12 Week Ultimate Shred Program is tailored to meet your individual needs and help you reach your full potential.

So get ready to sweat, work hard, and see results like never before!

Strength

Endurance

Hypertrophy

Women

Female

12 Weeks

Weights

12 Week Shred for Women: The Complete Guide

Endurance training is any type of athletic training that increases your body's cardiovascular or muscular endurance. Endurance training helps develop the body's respiratory capabilities and muscular strength to sustain physical activity with lower injury risks for extended periods

Training for hypertrophy means you are looking to increase the physical size of your muscles. It can take several months for you to notice any results.on...

Training for strength involves training your nervous system to use as many muscle fibers as needed to overcome an external force. It is a neuromuscular adaptation, meaning your nervous system learns to communicate better with your muscles to produce movement and create force.  Strength training plays a vital role in most sports training as well as everyday life. It also plays an important role in keeping you healthy.

Our guide is simple to follow, and the workouts can be done  anytime, anywhere. No more excuses. Start unlocking your body potential today.
We challenge you to do this for yourself, and we'll have your back through every squat, plank, and hard-earned drop of sweat. 

Fat Loss

Beginners

Bodyweight

Home

3 Days

Pre-Training

Fat Loss For Beginners

This 4-week Pre-Training Phases will improve your strengths and cardio fitness and prepare your body to safely tackle the main programme. Each workout in pre training conditions all parts of the body, including legs, abs, core and arms. 

Cycle 1 - Kick-Start

Cycle 2 - Step Up

Cycle 3 - Body Boost

Cycle 4 - Boss Level

Welcome it to Strong. This is a strength training programme, and we are so excited that you are here. This programme is focused on strength training, but we also include high intensity finishers. So we'll have some strength sets really focused on building strength, building muscle and then at the end of each workout we have a little high intensity finisher that will get your heart pumping and get you extra sweaty. The Strong Programme is going to be following rep schemes. For the most part, we may switch things up here and there, but we're going to be focusing mostly on reps in different types of sets and different types of programming that will allow you to be able to build strength, have a little bit more rest so that you can also focus on building muscle. This is a really great programme and you'll get tonnes of benefit from it!

High Intensity

Strong

Dumbbells

Stronger

What you can expect: We're gonna focus on some really basic, but effective moves that are gonna help you get incredibly strong. This is gonna be really beneficial because we're gonna teach you some of the baseline movements that will allow you to keep making progress over the course of these phases. These are exercises that I still continue to do, even with all my years of training. I do these, these are my workouts. So these are the types of workouts that I highly suggest, especially to build a strong baseline

Phase 1

Phase 2

Phase 3

Phase 4

Welcome to the 12 Workout Guide For Men! This program is designed to help you achieve your fitness goals and transform your body in just 12 weeks. We are going to be looking at a PROGRESSIVE OVERLOAD workout. This means that week 2 will be an increase of weight that we are lifting, and week 3 is a further increase. However, week 4 will be a decrease in weight to the same level as week 1. This allows your body to rest and recover, to push for your next block and avoid any lifting plateaus. Whether you are a beginner or an experienced fitness enthusiast, the 12 Workout Guide For Men is tailored to meet your individual needs and help you reach your full potential. So get ready to sweat, work hard, and see results like never before!

5 Days

Shred

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12 Workout Guide For Men

Training for hypertrophy means you are looking to increase the physical size of your muscles. It can take several months for you to notice any results.

Training for strength involves training your nervous system to use as many muscle fibers as needed to overcome an external force. It is a neuromuscular adaptation, meaning your nervous system learns to communicate better with your muscles to produce movement and create force. Strength training plays a vital role in most sports training as well as everyday life. It also plays an important role in keeping you healthy.

This competition workout program in three phases, each with a different focus. The first one concentrates on building a foundation and creating overall muscle balance.  The second part raises the intensity level and emphasizes both muscle tone and fat loss. The final phase will get you into peak shape for showtime.

Each of the phases includes a five-day split emphasizing different body parts, using a variety of equipment. Stick with the plan as closely as possible, substituting exercises for a given part only when you don’t have access to the equipment. Follow the cardio guidelines for each phase, as well.

Muscle Gain

Bikini

The Bikini Comp 

Whether you’ve been a regular at the gym for years or are just starting your fitness journey, getting ready for a competition is a bit of a departure from a typical strength routine. This phase of the program is all about laying the groundwork so you’re set to take on the challenges ahead.  The goal here is to help build up some of that foundation so your muscles develop a firm, round appearance without a lot of bulk. This is accomplished through both compound movements and supersetting moves, as well as following a prescribed sequence of exercises. Your overall goal here is to create a muscular balance throughout the body. When the repetitions descend in the set, your weights should become progressively heavier with each set as you move down the rep range.

You’ve built up a strong foundation; now comes the main part of your competition training. This phase encompasses more supersets to elevate your heart rate during training, so you can burn more fat while lifting. You’ll also be including compound movements to help create round muscles at a slightly higher intensity than Phase 1. Plus, there’s a plyometric circuit once a week to get your heart pumping. Don’t worry—you can handle it!

You’ve already finished Phase 1 and Phase 2 of the Bikini Competition Workout Plan, so now is the time to hone any weak spots and get that final push you need to get stage ready. Think of this as your finishing step. It’s easy to just go through the motions at this point in your training, so make sure you keep good form throughout the exercises and are really focusing on each target muscle. If today is the day you’re training the shoulders, make sure you are really feeling them—if not, stop, regroup, and start again with more intent.

Start your strength and body-fat loss journey with this Foundation Strength plan. This programme prepares your muscles for heavier weights and more intense training to come. Team this plan with a day of Cardio to boost your heart health, circulation, and feeling good in your body!

Foundation

At Home

Dummbell

Beginner

Superset

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Foundation Strength

Weeks 1-4

Weeks 5-8

Weeks 9-12

Toned legs look great, but we can neglect our legs at our peril because weak legs undermined upper body strength. Correct form for many lifts in training and daily life relies on the strength of the legs and underdeveloped leg muscles can result in injuries - to the knees and lower back especially. Squats and deadlifts work your whole body, not just your legs, and should form a part of any good exercise regime.

Legs

Glutes

Quads

Hamstrings

Quad-Zilla

Beginner Routine

Intermediate Routine

A strong back help stabilises fine, making it easier to maintain correct posture and good mobility. And, as our mothers remind us every day, posture is all important, from neck and back pain to blood flow and respiration, our posture has a major impact on how we live and how we feel. Good form is vital to perform proper lifting techniques and avoid putting unnecessary stress on the back. If you are receiving medical treatment for your back, check with your doctor before doing these exercises.

Back

Spine

3 Day

Baby Got Back

Of all the showcase muscles in the human body, none receive more attention and admiration than the abdominals. It is the one muscle group that need not be increased in size, but rather should be toned and sculpted into that holy grail of health and athleticism - the 6 pack! Fab Abs are only achieved through a combination of cardiovascular exercise, good nutrition and regular abdominal exercise. This belly busting workout will set you on the right path in next to no time.

Core

Abdominals

Abs-olutely Fab!

Block 1

Block 2

The Express Guide is for individuals who only have a short amount of time to work out each day, but want to achieve the maximum results. 

This guide offers an upper and lower training split to make sure you're hitting every muscle group with adequate intensity, whether you train at home or in the gym. 

Express

30 mins

Full Body

Express Guide

Don't forget your supersets and progressive overload!

Get your gains without spending hours in the gym!

This guide is a full body training programme that follows a very popular way of splitting your whole body into three days. The focus is to get stronger overall and build muscle all over your body.

Express 2

Move through these exercises with purpose and focus. Every WOD (workout of the day) will have a warmup, denoted as part A. Perform these movements for either three or four rounds, as specified under “sets”. The point of a warmup is that by the end of it you’re ready to go full speed. Arm circles before you bench or a lat spread before you do pullups isn’t going to cut it. Get your body moving. When it comes to any piece that has a time component (EMOM, every minute on the minute, or 2 rounds for time) make sure you use a clock and write down your time/reps/weight. . At the end of this 28-day cycle, you can go back and repeat from day one but should expect better results as your fitness will be at a greater level than before.

Muscle

Mobility

Power

Functional Strength for Beginners 

Make sure you spend approximately 15 minutes minimum on your warm up!

28 Day Cycle

This is a full body training split, best distributing the volume between muscle groups throughout the training week. It focuses on major muscle groups and multi joint integrative exercise to place tension on smaller muscle groups such as the shoulders.

Muscle Building

Ultimate Guide - Full Body Split

Training to build muscle via the process of hypertrophy is rooted in performing high quality repetitions for a certain amount of volume at a certain level of intensity or proximity to failure. Training all the way to failure on every set is not productive long term. Instead, aim to train to near failure on each set using the rate of perceived exertion scale to gauge your reps in reserve. Training within four to five reps of failure has been shown to contribute enough stimulus to promote muscle growth 

Strength Endurance

Training with a goal of building muscular strength requires high intensity training paired with lower rep ranges and longer rest periods. In strength Pacific programmes, the intent is to use the muscle mass you have to generate, contractile force and to train your nervous system, allowing it to recruit and activate muscles to generate force more intensively and effectively. Training for strength is also an expression of skill and coordination in. these programmes you should complete the main exercise with the goal of increasing the load used with each set.

With this guide, it's time to really level up the commitment that you are giving to yourself and your strengths. Get ready for the ultimate glow up as we tackle drop sets, supersets and 4 week training blocks that will bring both challenge and fun to every session. Let's step out of that comfort zone and into success and enjoy every step of that journey.

Don't forget to Progressive Overload this programme. Increase the weight on weeks 2 and 3, but then on week 4, use the same weight as week 1. On block 2, your week 1 weight so be the same as block 1 week 2

Glow Up Guid

This programme is separated into two sections. The first four weeks of phase 1 and it's all about building strength and muscle. This is designed to get your metabolism revved up, down in your diet to incorporate more lean meats and healthy carbs and get you in the habit of hitting the gym regularly.

During this time, you'll be eating more food, taking adequate rest days to allow your muscles to repair and drinking lots of water. It's all about conditioning your body, getting used to eating it clean, healthy diet and preparing your ligaments and tendons for the rigours of phase two.

Phase 2 takes it to the next level. Your exercise ramps up a notch to reset your fat burning system. And your diet stays tight and lean. You'll still be drinking plenty of water, getting lots of rest and eating clean. Cardio workouts stay in plain, but the weight training takes a total body approach to achieve more muscular development at the same time that fat loss is occurring.

Cardio

Weight Training

Rest Days

The first phase of this 8 week shred consist of four weeks of muscle building and moderate cardio. You will rotate through several different workouts depending on the week combining cardio and heavily weighted exercises. All of these workouts in phase one should be executed to near failure. What that means is if you can get through 10 repetitions and your muscles still have a little left in them, then you need to increase the weight. For the ab exercises, you can simply keep adding repetitions until your abs give out. Dig out your water bottle, grab your headphones and be ready to feel the burn.

Phase 1 - Build The Base

Now that we have built some muscle, let's switch up the workouts to trim the fat and rebuild the amazing muscle tone you've worked so hard for. Hopefully you've been drinking lots of water and staying hydrated along the way. You can't build muscle or assist in a fat burning process without adequate hydration. For the next 4 weeks, we are switching gears and moving from heavy lifting to more core centric workout that will challenge the whole body at the same time. Arms, legs and coal will all be involved in nearly every exercise Don't be surprised if you feel like you're breathing and working just as hard during your weight training sessions as you are during your cardio days.