Goal: Fat Loss
Phase: Accumulation 1
Method: German Body Comp
Training Matrix
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Full Body 1
Full Body 2
Off
Full Body 1
Full Body 2
Off
Off
Full Body 1
Full Body 2
Off
Full Body 1
Full Body 2
Off
Off
Full Body 1
Full Body 2
Off
Full Body 1
Full Body 2
Off
Off
Training Program
Full Body 1
A1
BB Alternating Lunge
3
10-12
2010
60
A2
EZ Bar Bent-Over Row - Supinated Grip
3
10-12
3011
60
B1
Lying Leg Curl - Feet Dorsiflexed & Neutral
3
8-10
4010
60
B2
Decline DB Press - Neutral Grip
3
10-12
4010
60
C1
Leg Press
3
15-20
3010
60
C2
Lat Pulldown - Pronated Grip
3
10-12
3011
60
D1
45° Back Extension
3
12-15
3010
60
D2
Standing DB Shoulder Press - Neutral Grip
3
10-12
4010
60
Full Body 2
A1
BB Squat - Heels Elevated
3
10-12
4010
60
A2
Seated Row - Neutral Grip
3
10-12
3011
60
B1
Lying Leg Curl - Feet Dorsiflexed & In
3
8-10
4010
60
B2
Flat DB Press - Pronating Grip
3
10-12
4010
60
C1
BB Walking Lunge
3
10-12
2010
60
C2
Lean Away Lat Pulldown - Wide Pronated Grip
3
10-12
3011
60
D1
Reverse Hyperextension
3
12-15
2011
60
D2
Seated Lateral Raise
3
12-15
3010
60
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