Train Elite Bournemouth

6-Week Muscle & Fat Loss Programme — Session Planner

Phase: Volume Base
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Select Week

Week 1 · Monday — Back Squat

12–15 reps · Volume Base
Round 1Main + Partner
4 sets · Rest 75s
1
Back Squat
Main lift, controlled tempo · Legs
12–15 reps
2
DB Romanian Deadlift
Hinge, DBs close · Legs
12–15 reps
Rest after each round75 secs
Round 2Superset
4 sets · Rest 60s
1
DB Paused Goblet Squat
2-sec pause at the bottom, drive up · Legs
12–15 reps
2
BB Bent Over Row
Pull to lower chest · Pull
12–15 reps
Rest after each round60 secs
Round 3Triset · Fat Burner
4 sets · 45s on / 45s rest
1
DB Walking Lunge
Long strides · Legs
45 secs
2
DB Calf Raise
Full stretch and squeeze · Legs
45 secs
3
DB Hammer Curl
No swinging · Pull
45 secs
45s work / 45s rest each× 4 sets
Coach note

Volume Base — Higher reps and controlled tempo to build work capacity and record your starting loads.