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16 Week Advanced Body Comp Program for Men (members upgrade)

$119.99 $69.99

This program is delivered via my Dowdell Fitness Systems Coaching App available for iOS and Android. You will benefit from having more detail and most of all be able to access in app features.

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This 16-Week Advanced Body Comp program is designed for any guy with at least 1-2 years of consistent strength training experience (i.e., 2-3 times per week) and will be training at a Commercial Gym. The main goal of the program is to add lean muscle mass while also decreasing body fat.

Inside the App, there is a Coaching section where you will find the following: Program Design Handbook, Nutrition Essentials Guide and a sample 7-Day Meal Plan for each 4-week phase based on your caloric needs. In the Programs section, you will find the workouts themselves (see below for details) which not only include all of the program details, but also short video clips of all of the movements, detailed exercise descriptions, coaching tips and several PDFs with Alternative Exercise Options in case you need to make some slight changes.

As for the training program itself, it is split into four, 4-week training phases in the following manner:

 

  • Strength Training Workouts

 

  • In Phase 1, there is one total body, strength training workout and it should be performed three times per week on non-consecutive days (i.e., M, W, and F).
  • In Phase 2, there is one total body, strength training workout and it should be performed three times per week on non-consecutive days (i.e., M, W, and F).
  • In both Phases 3 & 4, there are two different total body, strength training workouts (Workout A & Workout B) and they should be performed in the following manner:
  • Week 1: Workout A should be done on Monday & Friday and Workout B on Wednesday.
  • Week 2: Workout B should be done on Monday & Friday and Workout A on Wednesday.
  • Week 3: Workout A should be done on Monday & Friday and Workout B on Wednesday.
  • Week 4: Workout B should be done on Monday & Friday and Workout A on Wednesday.
  • Note: The strength training workouts will change for each phase.
  • The workouts should take under an hour, which includes the dynamic warm-up (i.e., Movement Preparation) and the optional, post-workout static stretching.

 

  • Energy Systems Development Workouts

  • The conditioning workouts should be performed three times per week on the non-strength training days.
  • In Phase 1, there will be three days per week of low intensity, steady-state work in order to build your Aerobic Capacity.
  • In Phase 2, there will be two days per week of medium-intensity intervals in order to develop some Aerobic Power and one day per week of lower intensity, steady-state work in order to maintain your Aerobic Capacity.
  • In Phase 3, there will be two days per week of high-intensity intervals in order to develop your Anaerobic Lactic Capacity and one day per week of low intensity, steady-state work as a form of Aerobic Recovery.
  • In Phase 4, you will perform two days per week of even higher intensity intervals designed to develop your Anaerobic Lactic Power and one day per week of low intensity, steady-state work as a form of Aerobic Recovery.
  • The sessions will vary in duration from 21-51 minutes, depending your current fitness level, the type of workout being performed and which week of the program you are in.
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