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Luke’s Amazing Body Transformation

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 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.

Luke's Transformation


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

Luke's Transformation


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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Privacy Policy

Enterprise Fitness – Data collection and privacy policy
Thank you for visiting Enterprise Fitness, located in Richmond, Victoria.
We respect and protect the privacy of our website users and clients.
We act in accordance the Privacy Act 1988 (Cth).
This policy tells you how we collect and use information.

Data Collection

We only collect the Personal Information or additional information necessary to provide the service or goods you require. “Personal Information” means any information from which your identity is known or can be reasonably ascertained.


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We also collect Personal Information about you when you commence training with us as a client or when you make a purchase through our website. This may include additional information about you, such as your training history, health etc.

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If the request or complaint will take longer to resolve, we will provide you with a date by which we expect to respond.

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Enterprise Fitness
381 Swan Street
Richmond Victoria 3121

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