EPIC: A 20 Week Plan to Lose Fat and Build Lean Muscle
4.7 (11 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
73 students enrolled

EPIC: A 20 Week Plan to Lose Fat and Build Lean Muscle

Build Muscle, Gain Strength and Torch Fat in this Balanced Approach. Meal Plan Included!
4.7 (11 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
73 students enrolled
Last updated 1/2020
English
English [Auto]
Current price: $139.99 Original price: $199.99 Discount: 30% off
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This course includes
  • 3.5 hours on-demand video
  • 51 articles
  • 43 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Experience how nutrition can effect performance and results.
  • Achieve a new level of muscular strength and endurance.
  • Decrease body fat.
  • Improve self-confidence and appearance.
  • Learn proper form for all exercises.
  • Complete a 20 week strength, cardio and nutritional training plan!
Requirements
  • Desire to lose fat and build lean muscle.
  • Discipline and dedication to training and eating.
  • Access to a gym facility, resistance equipment and a printer would be very helpful.
  • Prior training knowledge is helpful, but not mandatory.
  • Always check with your healthcare professional before engaging in this or any type of fitness.
Description

EPIC is my most intense trainer so far. It is hardcore and effective.  It is a challenging 20 week trainer that will work you hard.  It will build muscle and lean you out.  Your strength, endurance and dedication will reach new levels.  You will witness your own body transform as the weeks go by!  

Results will be noticeable in just 1 week!

The program is a balanced approach to training meaning you will work on building muscle and increasing muscle definition all while leaning out at the same time.  Variety through exercises, sets, reps and intensity are included to avoid those plateaus as much as possible!   All the details have been written out for you.  You will know exactly what exercises, sets and reps to do on any given day.   No guess work here!

This program also includes a full meal plan for the entire 20 weeks.  I will tell you what to eat and when to help you drop body fat and put on lean muscle.  Your application and dedication to the meal plan will make a huge difference in reaching your goals.

As the program moves on, you will only work harder.  I don't want you to be afraid to lift heavy.  That is what will bring results. It won't always be easy and you may shed a tear or too, but in the end this will be worth it because you are worth it!

So if you are willing and serious about getting the body you have always wanted, come give EPIC a try!  

Enroll today and get training.  

Why wait another day?


Who this course is for:
  • If you are interested in a disciplined strength, endurance and nutrition program, this course is for you!
  • Do you want to know how to eat clean and exercise to lower body fat? This course will help!
  • Competing in a fitness competition? This course will help prepare you physically to get on stage.
  • How about just wanting a totally lean body? This course is for you too!
Course content
Expand all 173 lectures 03:25:58
+ Introduction
4 lectures 36:44

In this lesson, find out more information about what this course has to offer.

Preview 01:37

In this video, I'll share with some suggestions before you start this fitness program to help you succeed.

Prepare First Before Starting!
05:39

Learn how to take body (girth) measurements to track your progress over the next few months.

Learn How to Take Measurements
08:06

Learn about the muscular system and become familiar with the muscle groups that we will be training during this five month training program.

Learn Your Muscle Anatomy
21:22
+ Nutrition Overview
2 lectures 04:05

In this lesson, I will explain the meal plan that is part of this training program.   Learn all about the types of foods included, when and how much to reach your goals!

Meal Plan
03:53

In this lesson, I will review what snacks are good to eat on this meal plan.

Snacks Between Meals
00:12
+ Training Specifics
3 lectures 00:56

View your HIIT training workouts for your assigned HIIT day(s) and for those lifting/HIIT combination workouts.

High Intensity Interval Training (HITT)
00:26

This lecture provides a visual demonstration and verbal explanation of the steady state cardio.

Preview 00:26

Need a place to write down your exercises, sets and reps?  Please see attachment.

Fitness Log
00:03
+ Supplements
5 lectures 25:16

This lecture provides an overview of whey protein, its benefits and use as a protein supplement.

Preview 03:58

This lecture provides an overview of BCAA's, its benefits and use as a supplement.

BCAA's
03:52

This lecture provides an overview of creatine, its benefits and use as a supplement.

Creatine
02:48

This lecture provides an overview of glutamine, its benefits and use as a supplement.

Glutamine
02:40

If you are looking for a boost to your workout, you don’t need to look much further than caffeine.  Learn about the benefits, side effects, how caffeine enhances performance, sources and the timing and dosage of caffeine.

Caffeine
11:58
+ Week 1
38 lectures 46:25

Welcome to the beginning of your training.  I am thrilled you have decided to invest in yourself and are going to join me on this 20-week journey.  In this lesson, I will go over what to expect during Week 1.

Introduction to Week 1
02:49

During week 1, you will be cycling through 3 days of meals.

Your Nutrition
00:08

You have 6 workouts and 1 full day of rest. 

The Workout
00:15

Learn how to properly perform bench step-ups with a visual demonstration and verbal explanation.

Preview 01:27

Learn how to properly perform deadlifts with a visual demonstration and verbal explanation.

Deadlifts
01:49

Learn how to properly perform good mornings with a visual demonstration and verbal explanation.

Good Mornings
00:52

Learn how to properly perform hip thrusts with a visual demonstration and verbal explanation.

Hip Thrusts
01:07

Learn how to properly perform dumbbell split squats with a visual demonstration and verbal explanation.

Preview 01:11

Learn how to properly perform leg extensions with a visual demonstration and verbal explanation.

Leg Extensions
01:23

Learn how to properly perform hamstring or lying leg curls with a visual demonstration and verbal explanation.

Preview 00:47

Learn how to properly perform standing calf raises with a visual demonstration and verbal explanation.

Standing Calf Raises
01:07

Learn how to properly perform seated calf raises with a visual demonstration and verbal explanation.

Seated Calf Raises
01:04

Learn how to properly perform the bench press with a visual demonstration and verbal explanation.

Bench Press
01:23

Learn how to properly perform dumbbell incline presses with a visual demonstration and verbal explanation.

Incline Dumbbell Press
01:33

Learn how to properly perform dips with a visual demonstration and verbal explanation.

Dips
00:52

Learn how to properly perform military presses on a smith machine.

Smith Machine Military Press
01:09

Learn how to properly perform dumbbell front or anterior raises with a visual demonstration and verbal explanation.

Dumbbell Front Raises
01:06

Learn how to properly perform skull crushers with a visual demonstration and verbal explanation.

Skull Crushers
00:55

Learn how to properly perform cable rope crunches with a visual demonstration and verbal explanation.

Cable Rope Crunch
01:07

Learn how to properly perform bent over barbell rows with a visual demonstration and verbal explanation.

Barbell Bent Over Rows
01:23

Learn how to properly perform T-Bar rows with a visual demonstration and verbal explanation.  This exercise can be performed using different types of elements.  Some gyms have a T-Bar row machine.  Some squat racks have a place to insert a barbell.  You can easily just use a barbell in a corner too!

T-Bar Rows
01:18

Learn how to properly perform the seated row with a visual demonstration and verbal explanation.

Seated Cable Rows
01:23

Learn how to properly perform reverse dumbbell flyes with a visual demonstration and verbal explanation.

Reverse Dumbbell Fly
01:00

Learn how to properly perform lateral or side raises with a visual demonstration and verbal explanation.

Side Lateral Fly
01:32

Learn how to properly perform preacher curls with a visual demonstration and verbal explanation.

EZ Bar Preacher Curls
00:55

Learn how to properly perform barbell curls.

Barbell Curls
00:57

Learn how to properly perform back squats with a visual demonstration and verbal explanation.

Preview 03:05

Learn how to properly perform stiff or straight legged deadlifts with a visual demonstration and verbal explanation.

Stiff Legged Deadlifts
00:57

Learn how to properly perform glute bridges with a visual demonstration and verbal explanation.

Glute Bridge
01:34

Learn how to properly perform walking lunges with a visual demonstration and verbal explanation.

Walking Lunges
01:19

Learn how to properly perform lat pulldowns with a visual demonstration and verbal explanation.

Lat Pulldown
01:18

Learn how to properly perform a reverse grip pulldown with a visual demonstration and verbal explanation.

Reverse Grip Pulldown
01:33

Learn how to properly perform incline dumbbell flyes with a visual demonstration and verbal explanation.

Incline Dumbbell Fly
00:47

Learn how to properly perform a standing straight arm pushdown with a visual demonstration and verbal explanation.  You can do this exercise on a cable machine or simply use a band as I am here.

Standing Straight Arm Pushdown
01:01

Learn how to properly perform the close grip bench press with a visual demonstration and verbal explanation.

Close Grip Bench Press
01:11

Learn how to properly perform ball v-ups with a visual demonstration and verbal explanation.

Ball V-Ups
01:08

Learn how to properly perform side plank raises with a visual demonstration and verbal explanation.

Side Plank Raises
00:54

Learn how to properly perform a static plank hold with a visual demonstration and verbal explanation.

Plank Holds
01:05
+ Week 2
4 lectures 01:14

Let's go over what to expect during your second week of training.

Introduction to Week 2
00:50

During week 2, you will be cycling through 3 days of meals.

Your Nutrition
00:08

View and download your workout this week.  Sets, reps and exercises all included. 

The Workout
00:00

Learn how to properly perform donkey calf raises.

Donkey Calf Raises
00:16
+ Week 3
6 lectures 04:52

Let's go over what to expect during your third week of training.

Introduction to Week 3
01:07

During week 3, you once again have 3 days of meals to cycle through.

Your Nutrition
00:10

View and download your workout this week.  Sets, reps and exercises all included. 

The Workout
00:10

Learn how to properly perform military behind the neck presses.  Please note, this can be an effective exercise, but may also put strain on your shoulders.  Watch your range of motion and don't ever do this exercise if you have the slightest discomfort.

Smith Machine Military Behind Neck Press
00:45

Learn how to properly perform side lunges with a visual demonstration and verbal explanation.

Side Lunges
01:33

Learn how to properly perform side planks with a visual demonstration and verbal explanation.

Side Planks
01:06
+ Week 4
5 lectures 04:50

Let's go over what to expect during your fourth week of training.

Introduction to Week 4
01:09

During week 4, I am adding an additional day of meals. Now you will be cycling through 4 days of meals.  

Your Nutrition
00:08

6 challenging workouts this week, but you got this!

The Workout
00:05

Learn how to properly perform front squats with a visual demonstration and verbal explanation.

Front Squats
02:22

Learn how to properly perform static forward lunges with a visual demonstration and verbal explanation.

Static Lunges
01:05
+ Week 5
25 lectures 25:36

Let's go over what to expect during week 5 of training.

Introduction to Week 5
01:36

During week 5, you will be cycling through 4 days of meals.  Note the changes from last week.

Your Nutrition
00:08

You have 4 lifting workouts this week and 2 cardio sessions.

The Workout
00:08

Learn how to properly perform pull-ups with a visual demonstration and verbal explanation.

Pull-Ups
02:13

Learn how to properly perform a v-bar pulldown with a visual demonstration and verbal explanation.

V-Bar Pulldown
01:14

Learn how to properly perform a one arm dumbbell row with a visual demonstration and verbal explanation.

One Arm Dumbbell Row
01:18

Learn how to properly perform dumbbell alternating curls with a visual demonstration and verbal explanation.

Dumbbell Curls
00:55
Hammer Curls
01:24

Learn how to properly perform push ups with a visual demonstration and verbal explanation.

Pushups
00:53

Learn how to properly perform an incline bench press along with some tips and tricks on the smith machine.

Incline Smith Press
00:53

Learn how to properly perform dumbbell pull-overs with a visual demonstration and verbal explanation.

Dumbbell Pullovers
01:30

Learn how to properly perform a one arm overhead triceps extension with a visual demonstration and verbal explanation.

Overhead One Arm Triceps Extension
01:16

Learn how to properly perform dips on a bench with a visual demonstration and verbal explanation.

Bench Dips
00:57

Learn how to properly perform barbell split lunges with a visual demonstration and verbal explanation.

Barbell Split Lunges
01:11

Learn how to properly perform the leg press with a visual demonstration and verbal explanation.

Leg Press
01:11

Learn how to properly perform shoulder internal rotations with a visual demonstration and verbal explanation.

Shoulder Internal Rotations
00:55

Learn how to properly perform shoulder external rotations with a visual demonstration and verbal explanation.

Shoulder External Rotations
00:48

Learn how to properly perform windmills as a warm-up with a visual demonstration and verbal explanation.

Windmills
00:42

Learn how to properly perform standing dumbbell shoulder presses with a visual demonstration and verbal explanation.

Standing Dumbbell Shoulder Press
00:48

Learn how to properly perform dumbbell upright rows with a visual demonstration and verbal explanation.

Dumbbell Upright Rows
01:11

Learn how to properly perform hanging knee raises with a visual demonstration and verbal explanation.

Hanging Leg Raises
01:07

Learn how to properly perform decline leg raises.

Decline Leg Raises
00:38

Learn how to properly perform bicycle crunches with a visual demonstration and verbal explanation.

Bicycle Crunches
01:00

Learn how to properly perform mountain climbers with a visual demonstration and verbal explanation.

Mountain Climbers
01:03

 Learn how to properly perform high knees with a visual demonstration and verbal explanation.

High Knees
00:36
+ Week 6
13 lectures 11:05

Let's go over what to expect during week 6 of training.

Introduction to Week 6
00:49

Week 6 nutrition is mirroring week 5.

Your Nutrition
00:06

This week I included another 10 new exercises this week into your training.  

The Workout
00:06

Learn how to properly perform sumo squats with a visual demonstration and verbal explanation.

Sumo Squats
01:09

Learn how to properly perform single leg deadlifts with a visual demonstration and verbal explanation.  You can use a dumbbell, kettlebell or perhaps your own bodyweight!

Single Leg Deadlifts
01:02

Learn how to properly perform an overhead barbell push press with a visual demonstration and verbal explanation.

Barbell Push Press
01:27

Learn how to properly perform standing overhead triceps extensions with a visual demonstration and verbal explanation.

Tricep Overhead Extension
00:48

Learn how to properly perform incline dumbbell curls with a visual demonstration and verbal explanation.

Incline Dumbbell Curls
00:56

Learn how to properly perform triceps pushdowns with a visual demonstration and verbal explanation.

Triceps Pushdown
00:56

Learn how to properly perform concentration curls with a visual demonstration and verbal explanation.

Concentration Curls
01:13

Learn how to properly perform jump squats with a visual demonstration and verbal explanation.

Jump Squats
00:51

Learn how to properly perform skaters with a visual demonstration and verbal explanation.

Skaters
01:00

Learn how to properly perform this exercise with a visual demonstration and verbal explanation.  Some call these walking planks, others know this exercise as plank up downs.

Plank Up Downs
00:41