Luke originally came to Enterprise Fitness to improve his performance on the soccer field and to further develop his knowledge and skills when it came to Personal Training. And in the process, he achieved an amazing body transformation!
Luke’s first 18 weeks of training at Enterprise were focused around improving his mobility and relative strength as these were seen as the two biggest factors needed to improve his performance on the field while keeping him injury free.
After the Soccer season was complete Luke decided he wanted to experience some different training methods so we set a Fat loss goal and modified his training and nutrition plan to match.
TRAINING
Phase 1: Tri-sets
- Total Sets per workout – 30
- Time frame – 3 weeks
This Tri-sets routine had 3 different training days but each day was trained once every 5 days.
An example lay out would be
| Monday | Chest and Back |
| Tuesday | Lower Body |
| Wednesday | Rest |
| Thursday | Arms and Shoulders |
| Friday | Rest |
| Saturday | Repeat |
Phase 2: 6×6 + 8×8
- Total Sets per workout – 34
- Time Frame – 3 weeks
Phase 2 had Luke complete 6 sets or 6 reps for his A series, with only 45 seconds rest and 8 sets of 8 reps for his B series with 30 seconds rest between sets.
He then did some isolation work in his C series
Here’s an example workout
| A1 | Standing BB Press | 6 x 6 | 40X0 | 45s rest |
| A2 | Chin Up, Supinated Grip | 6 x 6 | 40X0 | 45s rest |
| B1 | Flat DB Press | 8 x 8 | 3010 | 30s rest |
| B2 | Seated Cable Row | 8 x 8 | 3010 | 30s rest |
| C1 | Standing Cable Curl | 8/8/8 | 2010 | 60s rest |
| C2 | Cable Tricep Pushdown | 8/8/8 | 2010 | 60s rest |
Phase 3: Giant Sets
- Total sets per workout – 30-40 sets
- Time Frame – 1 week
Giant sets is a fantastic system for hypertrophy but works great for fat loss too if nutrition is set up appropriately.
This system has you complete 5 execercies for the same muscle group consecutively resting only after all 5 are complete
The training lay out looked like this:
| Monday | Chest and Back |
| Tuesday | Quads and Abs |
| Wednesday | Rest |
| Thursday | Arms and Shoulders |
| Friday | Posterior Chain |
| Saturday/Sunday | Rest |
NUTRITION
Luke turned out to be under eating before started his fat loss phase, so for his first 3 weeks we built his nutrition up by increasing his calories from predominantly carbohydrates.
Once his fat loss plateaued we brought his nutrition back down, dropping his calories week by week and using strategically planned refeed days to keep the fat coming off.
In 7 weeks, Luke dropped 4.3 % body fat on the calipers going from 9.4% to 5.1%.
He also gained 2.3kg muscle mass during this fat loss phase.
Congratulations Luke on your awesome transformation and well done on putting in the hard work to make it happen.
It’s been a pleasure to train and teach you some tricks along the way
Coach – Tyler Cosnett
Enterprise Fitness
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