TRAINING PLAN

TIM CHASE - WEIGHT LOSS

& GENERAL FITNESS
This Weight Loss & General Fitness workout plan includes a mixture
of body weight, free weight, and HIIT exercises to target all muscle
groups to ensure that you achieve your goal of fat loss, while also
improving your general fitness. It targets a different body area
daily to ensure complete coverage on a weekly basis. It is
important when following this plan to carefully adhere to
the instructed sets, rep, allotted rest time, and hit the
instructed tempo for maximum results.

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 WEIGHTS LOSS & GENERAL FITNESS TRAINING PLAN

WEEKLY PLAN

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

DAY 1 DAY 2 REST DAY 3 DAY 4 DAY 5 REST

10 MINS HIIT 10 MINS HIIT 10 MINS HIIT

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 WEIGHTS LOSS & GENERAL FITNESS TRAINING PLAN

DAY 1 LOWER BODY

Each time you perform an exercise there is an eccentric (lowering), isometric (pause) and concentric (lifting) phase of the movement.
A tempo of 3-1-1 usually means that you would come down to a count of 3, pause for a count of 1 at the bottom and then raise the weight back up to a count of 1.

EXCERCISE SETS REPS REST TEMPO COMMENTS

IF YOU ARE DOING HEAVY STRENGTH TRAINING (WITH BARBELLS OR DUMBBELLS), MAKE SURE YOU DO SOME WARM UP SETS BEFORE JUMPING INTO THE WEIGHT YOU’LL BE TRAINING WITH FOR EACH
3-5 MINS WARM UP EXERCISE. ALWAYS START WITH A SET USING JUST THE BAR OR A LIGHTER WEIGHT TO WORK ON YOUR FORM AND GET YOUR BODY USED TO THE MOVEMENT.

A) LEG PRESS 4 10/8/6/6 45 SECS 3010 IDEALLY USE A 45 DEGREE LEG PRESS

B) BB SQUATS 4 8-10 60 SECS 3010 DOWN TO 90 DEGREE BEND AT KNEE

C) BB ROMANIAN DEAD-
3 8-10 60 SECS 3010
LIFTS

D) LEG EXTENSIONS 3 8-10 45 SECS 3011 1 SECOND HOLD AT TOP

E) SEATED LEG CURL 3 8-10 45 SECS 3011 1 SECOND HOLD AT TOP

F) CALF PRESS 5 10-12 30 SECS 3010 USE CALF RAISE MACHINE OR LEG PRESS

Warm down/stretch

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 WEIGHTS LOSS & GENERAL FITNESS TRAINING PLAN

DAY 2 UPPER BODY & ABS

Each time you perform an exercise there is an eccentric (lowering), isometric (pause) and concentric (lifting) phase of the movement.
A tempo of 3-1-1 usually means that you would come down to a count of 3, pause for a count of 1 at the bottom and then raise the weight back up to a count of 1.

EXCERCISE SETS REPS REST TEMPO COMMENTS

IF YOU ARE DOING HEAVY STRENGTH TRAINING (WITH BARBELLS OR DUMBBELLS), MAKE SURE YOU DO SOME WARM UP SETS BEFORE JUMPING INTO THE WEIGHT YOU’LL BE TRAINING WITH FOR
3-5 MINS WARM UP EACH EXERCISE. ALWAYS START WITH A SET USING JUST THE BAR OR A LIGHTER WEIGHT TO WORK ON YOUR FORM AND GET YOUR BODY USED TO THE MOVEMENT.

A) MACHINE SHOULDER PRESS 4 10/8/6/6 30 SECS 3010

B) HAMMER GRIP LAT PULLDOWN 4 10/8/6/6 30 SECS 3010 USE NARROW PARALLEL GRIP ON LAT PULLDOWN

C) FLAT BB CHEST PRESS 4 8-10 30 SECS 3010

D) LOW PULLEY ROW 4 8-10 30 SECS 3010

E) EZ BAR SKULLCRUSHERS 3 8-10 30 SECS 3010

F) EZ BAR PREACHER CURL 3 8-10 30 SECS 3010

ABS 1) REVERSE CRUNCH 15-20 0

ABS 2) CRUNCH 2 15-20 0
ABS 3) PLANK (FAILURE) 30 SECS

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 WEIGHTS LOSS & GENERAL FITNESS TRAINING PLAN

DAY 3 LEGS
Each time you perform an exercise there is an eccentric (lowering), isometric (pause) and concentric (lifting) phase of the movement.
A tempo of 3-1-1 usually means that you would come down to a count of 3, pause for a count of 1 at the bottom and then raise the weight back up to a count of 1.

EXCERCISE SETS REPS REST TEMPO COMMENTS

IF YOU ARE DOING HEAVY STRENGTH TRAINING (WITH BARBELLS OR DUMBBELLS), MAKE SURE YOU DO SOME WARM UP SETS BEFORE JUMPING INTO THE WEIGHT YOU’LL BE TRAINING WITH FOR
3-5 MINS WARM UP EACH EXERCISE. ALWAYS START WITH A SET USING JUST THE BAR OR A LIGHTER WEIGHT TO WORK ON YOUR FORM AND GET YOUR BODY USED TO THE MOVEMENT.

A) HACK SQUATS 4 20/15/12/8 60 SECS 2020 USE A SMITH MACHINE IF GYM DOESN’T HAVE ONE

B) NARROW FOOT LEG PRESS 4 12-15 45 SECS 3010 USE NARROW PARALLEL GRIP ON LAT PULLDOWN

C1) LEG EXTENSION 3 12-15 0 3010 SUPERSET

C2) ALTERNATE DB LUNGES 3 10-12 PER LEG 60 SECS 3010

D) LYING LEG CURL 3 12-15 45 SECS 3010

E1) SEATED CALF RAISE 3 15-20 0 3010 SUPERSET

E2) BODYWIEGHT CALF RAISE 3 50 45 SECS 1010 REST PAUSE WHEN NEEDED

WARM DOWN/STRETCH

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 WEIGHTS LOSS & GENERAL FITNESS TRAINING PLAN

DAY 4 CHEST, BACK & ABS

Each time you perform an exercise there is an eccentric (lowering), isometric (pause) and concentric (lifting) phase of the movement.
A tempo of 3-1-1 usually means that you would come down to a count of 3, pause for a count of 1 at the bottom and then raise the weight back up to a count of 1.

EXCERCISE SETS REPS REST TEMPO COMMENTS

IF YOU ARE DOING HEAVY STRENGTH TRAINING (WITH BARBELLS OR DUMBBELLS), MAKE SURE YOU DO SOME WARM UP SETS BEFORE JUMPING INTO THE WEIGHT YOU’LL BE TRAINING WITH
3-5 MINS WARM UP FOR EACH EXERCISE. ALWAYS START WITH A SET USING JUST THE BAR OR A LIGHTER WEIGHT TO WORK ON YOUR FORM AND GET YOUR BODY USED TO THE MOVEMENT.

A) DECLINE BB PRESS 4 20/15/12/8 45 SECS 2020

B1) INCLINE DB PRESS 3 12-15 0 3010 BENCH AT AROUND 30 DEGREES

B2) INCLINE DB FLYES 3 12-15 60 SECS 2020

C) CABLE FLYES 2 12-15 45 SECS 3010

D) BB BENT OVER ROW 3 12-15 45 SECS 3010

E1) WIDE LAT PULLDOWN 3 12-15 0 3010

E2) CABLE STRAIGHT ARM PULLDOWN 3 15-20 60 SECS 3010

F) INVERTED ROWS 2 15-20 45 SECS 2020 CAN PERFORM ON TRX OR SMITH MACHINE

ABS 1) EXERCISE BALL ROLL OUTS 8-10 0

ABS 2) RUSSIAN TWISTS 2 30 0
ABS 3) BICYCLE CRUNCHES 30 45 SECS

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 WEIGHTS LOSS & GENERAL FITNESS TRAINING PLAN

DAY 5 SHOULDERS & ARMS

Each time you perform an exercise there is an eccentric (lowering), isometric (pause) and concentric (lifting) phase of the movement.
A tempo of 3-1-1 usually means that you would come down to a count of 3, pause for a count of 1 at the bottom and then raise the weight back up to a count of 1.

EXCERCISE SETS REPS REST TEMPO COMMENTS

IF YOU ARE DOING HEAVY STRENGTH TRAINING (WITH BARBELLS OR DUMBBELLS), MAKE SURE YOU DO SOME WARM UP SETS BEFORE JUMPING INTO THE WEIGHT YOU’LL BE TRAINING WITH
3-5 MINS WARM UP FOR EACH EXERCISE. ALWAYS START WITH A SET USING JUST THE BAR OR A LIGHTER WEIGHT TO WORK ON YOUR FORM AND GET YOUR BODY USED TO THE MOVEMENT.

A) BB MILLITARY PRESS 4 20/15/12/8 45 SECS 3010

B1) SEATED DB SHOULDER PRESS 3 12-15 0 3010 BENCH AT AROUND 30 DEGREES

B2) DB LAT RAISE 3 12-15 60 SECS 2011

C1) CABLE REVERSE FLYES 3 12-15 0 3010 USE NARROW GRIP

C2) PLATE FRONT RAISES 3 12-15 60 SECS 2020

D1) ALTERNATE DB CURLS 2 12-15 0 3010 TWIST ARM THROUGH MOVEMENT

D2) DB FRENCH PRESS 2 12-15 60 SECS 2020

E1) CABLE TRICEP PUSHDOWN 2 15-20 0 3010 USE STRAIGHT BAR

E2) CABLE BICEP CURL 2 15-20 60 SECS 3010 USE STRAIGHT BAR

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 WHAT IS YOUR GOAL?

NUTRITION
STEP 1: SET YOUR GOAL
Take your bodyweight in kilos and multiply it by 2.2 to
calculate your weight in pounds; then multiply this number
by 15 to provide a calorie baseline.

In order to eat for performance, you need to be able to understand the

basics of calories and macronutrients and create a framework from
which to operate within.

People starting on a trainer series usually have one of three goals: to

maintain their current weight, reduce body fat, or to gain size; which
one of these you want to focus on will be critical in how you set up your If you are looking to If you are looking If you are looking to
calorie and macro framework! maintain your to drop body-fat, pack on some size,
current this number needs this calorie baseline
bodyweight, this to incorporate a needs to be added
is the number you calorie deficit of to; tagging an extra
want to hit approximately 500kcal per day
everyday. 500kcal a day. onto your baseline
will see your weight
EXAMPLE PLAN (85kg MALE) This will total start to creep up at
Looking to gain size during the eight week plan: 3500kcal a week about 1-2lb a week.
and should translate
Calorie Baseline: to about a 1-2lb fat
(Bodyweight in kilos (85kg) x 2.2) x 15 = 2805 loss per week.

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 MACROS CALCULATOR
NUTRITION
STEP 2: CALCULATE YOUR MACROS
Now that we know how many calories you need to eat, let’s look at how to
get them. We have to get the right balance of carbohydrates, protein and
fats in order for your body to progress over the next eight weeks.

A good macro split for this type of program will be 50% Carbohydrate,
STEP 1: STEP 1: STEP 1:
25% Protein, and 25% Fat; this will allow your body to have enough
Multiply your cal- Multiply your Cal- Multiply your Calorie
energy to be able to train hard 5-6 times a week, while also providing orie baseline by orie Baseline by Baseline by 0.25 to
enough protein to recover from the intense sessions. It will also include 0.5 to give you the 0.25 to give you give you the number
the right amount of fat to keep all your bodily functions ticking over and number of “Carbo- the number of of “Fat Calories”
your physique moving in the right direction. To put these numbers into a hydrate “Protein Calories” per day.
workable framework for you will require a few calculations. Whether you Calories” per day. per day.
are good at maths or not, if you follow the simple steps below you can
workout a macro split specific to you and your needs.

EXAMPLE PLAN (85kg MALE) STEP 2: STEP 2: STEP 2:

Divide by 4 (as Divide by 4 (as Divide by 9 (as
Looking to gain size during the eight week plan: there are 4kcal there are also there are 9 kcal per
Calorie Baseline: per gram of carbs) 4kcal per gram gram of fat) to give
(Bodyweight in kilos (85kg) x 2.2) x 15 = 2805 to give you the of protein) to you the number of
number of grams give you the grams of fat to eat
Gaining size daily calorie goal: of carbs to eat in a number of in a day.
Calorie Baseline (2805) + 500 Calories = 3305 day. grams of protein
to eat in a day.
Macro Breakdown:
Carbs - (daily calorie goal (3305) x 0.5) divided by 4 = 413 g
Protein - (daily calorie goal (3305) x 0.25) divided by 4 = 206 g
Fat - (daily calorie goal (3305) x 0.25) divided by 9 = 91 g

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 EXAMPLE MEAL PLAN FOR A TYPICAL DAY

NUTRITION
STEP 3: BUILD YOUR MEAL PLAN BREAKFAST
CARBS

60
PROTEIN

35
FAT

18
EXAMPLE MEAL

Oats with chia seeds,

berries and yoghurt &
scoop of Whey
Building meal plans is not the simplest of things
but it is worth getting right from the start. Spend MID MORNING 33 15 9 Sweet potato and turkey
the time understanding what all your calories and vegetable frittata
macro numbers add up to in real cooked food.
LUNCH 60 46 20 Ginger & Lemon Beef Stir
If you get this part of the process right, you will be Fry
working towards your goals for all 168 hours in the
week, not just the five you are in the gym. MID AFTERNOON 60 15 9 Sweet Chili Chicken with
Brown Basmati Rice &
A good place to start would be to take
Vegetables
your macros (that you worked out in
the previous section) and divide this
PRE TRAINING 60 0 0 5 x Rice Cakes
by the number of meals that you
want to eat in the day. This is to
include all your pre, intra and POST TRAINING 40 25 0 Gold Standard Whey with
post workout nutrition! This will Bananas and Berries
give you your meal-by-meal
numbers and then you can DINNER 60 40 25 Turkey Bolognese with
start mixing and matching Roasted Vegetables and
with the foods that you like. Salad
Check out the tables of
recommended foods in the PRE BED 40 30 10 Gold Standard 100%
appendix so that you can start
building a meal plan that
EXAMPLE PLAN Chocolate Casein Pudding

will be specific to you. (85kg MALE) and Oats

Looking to gain size during the eight TOTAL 413g 206g 91g
week plan:
Surplus baseline calories: 3305
WWW.OPTIMUMNUTRITION.COM Macro Breakdown: C 413g / P 206g 10
/ F 91g
 Sports nutrition is an important part of your diet when training on a regular basis. Here is the core stack
that I would recommend to help you get to where you need to be over the next 8 weeks.

GOLD STANDARD PRE-WORKOUT GOLD STANDARD 100% WHEY

before training ENERGY MUSCLE
after training
Optimum Nutrition’s Gold Standard Pre-Workout™ is a SUPPORT Help kick start your muscle growth with Optimum Nutritions
perfectly engineered pre-workout formula utilising only Gold Standard 100% Whey. The world’s No.1 whey protein
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everything you need and nothing you don’t. The premium blend of FOCUS
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mix easily using a shaker cup.
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POWER &
24
GRAMS OF
175 mg 1.5 g 3g PERFORMANCE WHEY PROTEIN
24 g 5.5 g 4g
CAFFEINE FROM
NATURAL SOURCES BETA-ALANINE CREATINE PROTEIN BCAA’S GLUTAMINE &
GLUTAMIC ACID

GOLD STANDARD 100% CASEIN GOLD STANDARD BCAA

night time train & sustain
Our Gold Standard 100% Casein is the industry’s first all- BEFORE BED MUSCLE
In the gym during your workout Gold Standard BCAA™ can help
micellar Casein. It delivers 24 g of slower digesting casein you during intense training while supporting your immune
proteins to support muscle growth. Recommended for use in system & reducing tiredness*, so you can hit your next
the evening, each great tasting Gold Standard 100% Casein workout. With 5g BCAAs in 2:1:1 ratio, Vitamin C* to support
shake contains 24 g of the purest protein, 3 g of carbohydrates,
SLOW
DIGESTING IMMUNITY immunity, Magnesium** for muscle support and to reduce
but just 0.5 g of fat and no added sugars. It’s also instantised to tiredness and fatigue, in a unique formula that contains
mix up easily, every time. Rhodiola rosea, Wellmune® and a blend of electrolytes.
MUSCLE FATIGUE
24 g 9.6 g 1.7 g SUPPORT REDUCTION
5g 250 mg 200 mg
PROTEIN ESSENTIAL
AMINO ACIDS SUGAR BCAA’S WELLMUNE RHODIOLA

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 ESSENTIAL OPTI-MEN fish oil GOLD STANDARD
AMIN.O. ENERGY MULTIVITAMIN ENTERIC-COATED GAINER
One serving of Optimum When you’re training hard, your Fish Oils contain long-chain Each full-sized serving of this
Nutrition’s Essential Amino body has greater nutritional fatty acids, including Gold Standard weight gain
Energy increases alertness needs. It’s not always possible docosahexanoic acid (DHA) and shake has 763 calories with
with 100 mg of caffeine from to source these solely from eiscosapentaenoic acid (EPA). 55g of protein to help you
natural sources and a burst of your diet every single day. DHA and EPA are omega-3 bulk and get stronger during
fruit flavor you’ll look forward Vitamins and minerals provide fatty acids with important roles weight training, when taken
to mixing into cold water a vital nutritional boost to help in heart health.* They are found in conjunction with a diet and
anytime. you cope with the demands of a in foods like salmon. Our Fish exercise program. With high
fast-paced lifestyle. Oil Softgels are enteric-coated, quality complex carbs and
Take a 30-serving tub along to which means that you get all the protein in a 2:1 ratio, from Oats
the gym or your office – Opti-men Facts benefits of fish oils without the and Starch, Pea and Potato,
wherever your busy day takes • Supports Metabolic & Immune fishy aftertaste that you might Gold Standard Gainer raises the
you. Function* encounter without this special bar for weight gain & bulking
• Reduces Fatigue† coating. performance.
Supports anytime energy • Contains 40 active * EPA and DHA contribute to the normal function of
• Essential amino acid delivery ingredients the heart.
• Energy*
• Improved focus † * Biotin, Zinc and Chromium contribute to normal
macronutrient
metabolism. Vitamins A, D, C, B6, B12, folic acid,
copper and
* Vitamin C contributes to normal energy-yielding selenium contribute to the normal function of the
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metabolism. immune system. 12
† Caffeine contributes to increased alertness and improved † Vitamins C, B2, B3, B5, B6, B12, Folic Acid, and
concentration. Magnesium contributes to the reduction of tiredness
and fatigue.
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