For those who do not know, the circles within the Clean Health Fitness Institute logo represent lifestyle, nutrition and training. Our company was founded by Daine McDonald on the belief that these three factors are the key to any personal training physique transformation, as you cannot have one in order without the other. At our Sydney CBD and Chatswood gym’s all of our personal training clients provided with a lifestyle, nutrition and training protocol tailored to their goals, priorities and personalities.
This has lead to us consistently producing world-class results with the clients that come to us year after year. Another example of this recently was with member Damien, who was coached by Sydney CBD senior personal trainer Michal Palus for a 16-week period.
As you can see Damien achieved an eye catching 16-week transformation training just 3-4 times per week over the course of this program. Being that our Sydney CBD gym is located in the heart of the city there is no surprise we find a lot of highly stressed individuals with a high work demand and little time available come to us to get their health back on track and transforming their bodies, Damien was no exception to this having a highly stressed lifestyle and job coupled with limited time to actually get into the gym and training.
Michal prioritised getting Damien’s sleep as step one, getting his stress under management and implementing smart programming using resistance training ensure adequate recovery was still made. Over the period of the next 16 weeks Michal guided Damien from 87kg down to 72.5kg, along with a 9% drop in body fat and increases in lean muscle of several kg.
Here is the exact training protocol used with Damien in his first 6 weeks of his transformation. The program is a three-day split; the program is periodised and progressed into different two 5-week phases for the remaining 10 weeks. This training program was complimented by the sleep and stress protocols Damien was using along with his tailored nutrition plan using the revolutionary iNutrition Pro program design software for personal trainers.
|Monday – Full Body A|
|A1: Barbell Back Squat||4||8-10||30X1||90|
|B1: Lat Prayers (use a long rope)||3||14-16||30X1||30|
|B2: Seated DB Lateral Raise||3||10-12||30X1||120|
|C1: Weighted Chest Dips – V Bar||3||8-10||30X0||30|
|C2: 45 Degrees Back Extension – Toes Out||3||10-12||3011||30|
|C3: Seated Calf Raises||3||10-12||32X1||90|
|Wednesday – Full Body B|
|A1: Standing DB Shoulder Press||4||8-10||30X0||30|
|A2: Supinated Weighted Pulls Ups||4||4-6||30X0||120|
|B1: Split Squat Front Foot Elevated||3||8-10||30X0||30|
|B2: Glute Ham Raise||3||8-10||30X0||120|
|C1: Neutral One Arm Cable Rear Delt Raise||3||12-14||20X1||30|
|C2: Decline EZ Bar Tricep Extensions||3||14-16||20X0||30|
|C3: Single Leg Extensions||3||14-16||30X0||90|
|Friday – Full Body C|
|A1: Romanian Deadlift||4||8-10||30X0||30|
|B1: Lat Prayers (use a long rope)||4||10-12||30X0||120|
|B2: Seated DB Lateral Raise||3||10-12||30X1||30|
|C1: Weighted Chest Dips – V Bar||3||14-16||30X1||90|
|C2: 45 Degrees Back Extension – Toes Out||3||14-16||30X1||30|
|C3: Seated Calf Raises||3||10-12||20X0||30|
If you are a corporate executive interested in getting achievable yet realistic results from your training, CONTACT US today and we can provide you with the solution!