For the past 18 months I’ve run numerous 8 week Body-Transformation Challenges – The TRUE8 Challenge – that have resulted in hundreds of successful permanent body transformations. Each 8 week program is centered around teaching you the habits, routines, workouts, nutrition guidelines and tips to ensure that fitness becomes a permanent part of your every day life.
In today’s blog, for the first time ever, I’m mapping out the exact workout and cardio routines that has been utilized in our TRUE8 program to help people transform their body and keep their results. Our TRUE8 is getting a makeover and, moving forward, will be an even better transformation program called TRUE8 BEGINNINGS.
PHASE 1: STRONG (WEEKS 1-3)
Phase 1 is all about building a strong base. Whether you’ve been out of the game for awhile, or if you’re just starting out – it’s important to build up your baseline of strength to ensure you’re building momentum as you go into the next few phases. Having strength helps you avoid injuries, improves energy, increases muscle functionality, and can boost your metabolism.
Each workout starts with a dynamic warm up – I’ll cover a quick exercise list here for a solid warm up. Be sure to start each workout by warming up properly to avoid injury and ensure that your workout is effective!
-Jumping Jacks 30 seconds x 3
-High Knees 30 seconds x 3
-Arm Circles 30 seconds x 3
-Walk-Outs x 10
-Seal Jacks 30 seconds x 3
-Push-ups (hands elevated if necessary) x 10
-Lunges x 10
-Air Squats x 10
-Crunches x 10
PHASE 1 – WORKOUT 1
- Squats (barbell, goblet or bodyweight) 4 sets of 4-6 reps – Rest 90-120 seconds between sets
- Reverse Lunges 3 sets of 6-8 reps each leg – rest 90 seconds between sets
- Push-ups 3 sets of as many reps as you can (stay 2 reps shy of failure) – rest 90 seconds between sets
- Chest Supported Dumbbell Rows – 3 sets of 6-8 reps – rest 90 seconds between sets
- Planks – 3 sets of 30-45 seconds
OFF DAY 1
On days off from the gym – you should focus on total activity. Start by tracking your steps using a free app such as Pedometer to figure out where you stand now. Aim for 6,000-8,000 steps per day for Phase 1 on all days (especially off days).
Besides activity, focus on stretching, mobility and staying hydrated on days you aren’t working out.
PHASE 1 – WORKOUT 2
- Hex Bar Deadlifts – 4 sets of 4-6 reps – rest 120 seconds between sets
- Glute/Hip Thrusts – 3 sets 0f 6-8 reps – rest 90-120 seconds between sets
- Seated Rows – 3 sets of 6-8 reps – rest 90 seconds between sets
- Standing Dumbbell Shoulder Press – 3 sets of 6-8 reps – rest 90 seconds between sets
- Face Pulls – 3 sets of 8-10 reps – rest 90 seconds between sets
OFF DAY #2
Same as Off Day #1
PHASE 1 – WORKOUT 3
- Goblet Squat – 3 sets of 6-8 reps – rest 120 seconds between sets
- Bulgarian Split Squats – 3 sets of 6 reps each leg – rest 90-120 seconds between sets
- Incline Dumbbell Press – 3 sets of 6-8 reps – rest 90 seconds between sets
- Pull-Up Bar Hang – 3 sets of 30-45 seconds – rest 90 seconds in between
- V-Ups – 3 sets of 10-15 reps – rest 90 seconds between sets
PHASE 2: SHAPE (WEEKS 4-6)
Phase 2 is all about building more muscle size and shape. In this phase the reps will start to increase and rest time will decrease. You’ll definitely sweat a bit more than phase 1 and your total work volume will begin to increase.
This phase also comes with the introduction of “Finishers”. These are short, challenging cardio workouts to add to your calorie burning for the day.
PHASE 2 – WORKOUT 1
- Goblet Squats 3 sets of 10-12 – rest 60 seconds between sets
- (SUPERSET) Dumbbell Bench Press 3 sets of 10-12 superset with Band Pull-Aparts 3 sets of 15 – Rest 60 seconds after Superset
- (SUPERSET) Seated Row 3 sets of 10-12 superset with Lying Leg Curls 3 sets of 10-12 – Rest 60 seconds after superset
- (SUPERSET) Calf Raises 3 sets of 15 superset with Decline Bench Crunches 3 sets of 15 – Rest 45 seconds after superset
As Fast as Possible Do:
10 Rounds of:
10 Squats / 10 Burpees
OFF DAY #1
In Phase 2 your target steps for each day, especially off days, goes to 10,000 steps. The best way to do this is to schedule time to walk and to be sure to stay as active as you possibly can.
PHASE 2 – WORKOUT 2
- Standing Dumbbell Press 3 sets of 8-12 reps – rest 60 seconds between sets
- Leg Press 3 sets of 8-12 reps – rest 60 seconds between sets
- (SUPERSET) Lat Pulldowns 3 sets of 8-12 reps superset with Push-ups 3 sets of 12 – rest 60 seconds between supersets
- Bent Over Rear Delt Flys – 3 sets of 20 – rest 45 seconds between sets
- (SUPERSET) Barbell Bicep Curls 3 sets of 10-12 superset with Tricep Rope Pushdowns 3 sets of 10-12 – rest 45 seconds between supersets
OFF DAY #2
Same as off day #1.
PHASE 2 – WORKOUT 3
- Sumo Deadlifts – 3 sets of 8 – rest 60-90 seconds between sets
- Dumbbell Incline Press – 3 sets of 10-12 – rest 60 seconds between sets
- (SUPERSET) Barbell Row 3 sets of 10-12 – superset with Dumbbell Lateral Raises 3 sets of 12-15 – rest 60 seconds between sets
- Dumbbell Lunges- 3 sets of 12-15 – rest 60 seconds between sets
- Plank – 3 sets of 45 seconds – rest 45 seconds between planks
Complete as many rounds as possible in 5 minutes:
2 Kettlebell Front Rack Squats – 8 reps
2 Kettlebell Swings – 8 reps
PHASE 3: SHRED (WEEKS 7-8)
Phase 3 is going to push you both physically and mentally. The last 2 weeks of this 8 week program are all about taking your training to new levels. Your workload in this phase will increase and you’ll be pushed outside of your comfort zone. These types of phases are meant to last long, but in short bursts they can be super effective.
In this phase you’ll be introduced to more density work through Giant sets. This is where we group 3-5 exercises together and perform them with very minimal rest between exercises (10-20 seconds).
Buckle up – you’re almost done with the 8 week program!
PHASE 3 – WORKOUT 1
GIANT SET 1 – Rest 15 seconds between exercises- after all exercises are complete -rest 60 seconds and then repeat for 4 total rounds.
1A) Dumbbell Front Squats – 15-20 reps
1B) Push-ups (hands elevated if necessary) 15-20 reps
1C) Dumbbell Reverse Lunges 15 reps each leg
1D) Planks – 45-60 seconds
GIANT SET 2 – Same as giant set 1
2A) Seated Dumbbell Shoulder Press – 15 reps
2B) Split Squats – 15 reps each leg
2C) Push ups (hands elevated if necessary) – 15 reps
2D) Bench Dips 15 reps
Complete 100 sit ups – everytime you break you must stop and complete 10 burpees
OFF DAY #1
In Phase 3 you’ll continue to aim for a minimum of 10,000 steps per day. On off days try to reach for 12,000 if possible.
PHASE 3 – WORKOUT 2
GIANT SET 1: Rest 15 seconds between exercises- after all exercises are complete -rest 60 seconds and then repeat for 4 total rounds.
1A) Chest Supported Dumbbell Row 15-20 reps
1B) Dumbbell Deadlift 12-15 reps
1C) Dumbbell Curls – 15 reps
1D) 3 Point Plank – 30-45 seconds
GIANT SET : Same as Giant Set 2
2A) Seated Cable Rows 15-20 reps
2B) Rope Face Pulls 15-20 reps
2C) Rope Cable Crunches 15-20 reps
2D) Lat Pulldowns 15-20 reps
Complete 21-15-9 reps of — Wall Balls & Box Jumps
PHASE 3 – WORKOUT 3
GIANT SET #1: Rest 15 seconds between exercises- after all exercises are complete -rest 60 seconds and then repeat for 4 total rounds.
1A) Lateral Lunges – Max reps each side
1B) Wall Slides – 20 reps
1C) Reverse Snow Angels – 20 reps
1D) Hollow Hold – Max Time
GIANT SET #2: Same as Giant Set 1
2A) Hand Release Push-ups 15 reps
2B) Pike Push-ups – Max Reps
2C) High Knees In Place – 30 seconds
2D) Calf Raises 20 reps
In each phase there’s only 3 workouts, but if you have the time and recovery ability you can workout 4-5 times a week. Simply start again at workout 1 after completing all 3 workouts.
To speed up recovery – be sure to stay active on rest days.
Drink plenty of water.
Practice perfect form.
Working out is just one piece of the puzzle. Nutrition, mental strength, recovery, sleep and lifestyle are major pieces when it comes to transformation. If you’re ready to get the guidance and accountability needed to make a permanent change, hit the apply button below and we will set up a consultation!