My Plans
60 Day Muscle Mass Builder Program
This powerful plan splits the body over a four-day training week. You will use a selection of effective exercises, complex techniques, and tricks by utilizing moderate to heavy weights.
Personalized fitness plan with video demonstrations & instructions to perform
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
One-on-one coaching (one workout session every other week)
Free
for first month
90-Day Fat Annihilator Program & Diet Plan
This workout plan is designed to help you shred fat and get in shape in only 12 weeks. This might sound like hype, but it's not. The following plan is not easy. It starts slowly, but builds rapidly. Every detail of your diet and training for the next 12 weeks will be laid out for you. You will be told exactly what to eat, how much cardio to do, and how to weight train. The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months. You want to not only look better, but have the fitness level and strength to match your new body.
Over the next 12 weeks your goals and expectations are:
Fat Loss - To lose at least 10 pounds of fat.
Muscle Mass - To maintain, or even gain lean muscle mass.
Conditioning - To be in amazing shape; perhaps the best shape in years.
The 12 Week Diet Plan
Each week will consist of 3 different types of eating days.
High Carb Days - 1 day per week
Moderate Carb Days - 3 days per week
Low Carb Days - 3 days per week
The 12 Week Cardio Plan
It doesn't matter which form of cardio you use for these 12 weeks. Pick something that gets your heart moving, be it treadmill, elliptical, or swimming.
The first thing you will notice about this cardio plan is that it starts slow. That's ok. Right now you are out of shape. This program is designed to get you in shape over the course of 12 weeks.
Be patient. Trust the plan and stick to the plan. After the end of 12 weeks your level of conditioning may surprise you.
During the first 6 weeks take at least one day of rest between cardio workouts. After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern.
12 Week Gym Workout Split
You will be using an upper/lower workout during the next 12 weeks. Rep schemes are merely guidelines.
When a weight becomes manageable using the given set and rep schemes, add weight to the bar. For sake of convenience, use the same weight for each of the sets for a given exercise.
Free
for first month
8 Week Beginner Workout for Women
Beginners, both men and women, typically respond well to full body training. As a beginner, the weight used for each exercise doesn’t create as much stress as it would when using heavier weights at a more advanced level. This allows you to recover faster and train each body part more frequently. To compliment this, women also naturally have a quicker recovery rate than men. So, full body workouts will allow you to workout at a training frequency for each muscle group that will help optimize your results.
Personalized fitness plan with video demonstrations & instructions to perform
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
One-on-one coaching (one workout session every other week)
Free
for first month
At Home Women's 6 Week Fat-Burning Workout
WORKOUT SUMMARY Main Goal: Lose Fat Workout Type: Split Training Level: Beginner Program Duration: 6 weeks Days Per Week: 5 Time Per Workout: 30 minutes Equipment Required: Bands, Barbell, Bodyweight, Dumbbells Target Gender: Female Recommended Supps: Whey Protein, Multivitamin, Fish Oil, and Pre-Workout (optional) All women want to be and look their best for those summer events, but what if they are restricted to home gym workouts? This doesn’t have to stop you. You can embrace the challenge thanks to this six-week program. If you were looking for a program outside of summer, don’t let that stop you. Give this a go anywhere. The program works year-round. For those of you who may have missed it, there is a gym version of this program available as well. For the ladies that may go back and forth between the gym and home workouts, make good use of both routines. Equipment You'll Need The equipment for home workouts is more limited than they are in gyms and health clubs. The workouts below will require the following equipment: Barbell Weight Plates Dumbbells (Adjustable if possible) Resistance Bands Bench If you don’t have access to that kind of equipment, swap in substitution exercises that can work the muscles in similar ways. If you have more than this, then you can make the workouts more challenging by replacing these movements with more advanced choices.
Personalized fitness plan with video demonstrations & instructions to perform
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
One-on-one coaching (one workout session every other week)
Free
for first month
8 Week Full Body Workout for Women
If you are new to fitness then join Will Power Fitness 8 Week Beginner Fat Loss Workout Plan for Women to learn more about how to lose weight, improve your wellness, and create a new lifestyle for yourself. If this sounds like you, then you'll likely enjoy this 8-week program to help you start your fitness journey on the right foot. Supplements Let’s also talk briefly about supplements. There are a lot of pre-workouts, fat burners, and other weight loss products on the market. You can certainly add them into this program if you want. Don’t out-supplement a bad diet. Food matters more than supplements. If you have a tight budget and have to make a decision, buy food every single time. Keep it simple. There is a theme to this program. We don’t want you to feel overwhelmed. A multivitamin and protein powder is great to start with. If you feel like you can take on a pre-workout or fat loss supplement as well, that is okay, but they aren’t necessary. Talk to your doctor about any supplement you’re thinking of buying first as well so you know you’re healthy enough to have it. Zone 2 Cardio Cardiovascular exercise is going to be a big part of this program, specifically Zone 2 Cardio. This is where we’re going to get into the weeds a little bit, but it will be worth it. Many cardio programs used to be centered around five heart-rate “zones.” The higher the number, the more intense the exercise is and the higher your heart rate goes. For beginners, doing cardio would be the equivalent of the second or third heart rate zone (70-80% of your max heart rate). To determine your max heart rate, take the number 220 and subtract your age. So, if you’re 40 years old, 220-40 would be 180 beats per minute. The 70-80% range would be 70 to 80 percent of that 180. Zone 2 cardio calls for you to keep your heart rate at the 70% range throughout the entire time you do cardio. So, if we go back to our previous example, 70% of 180 would be 126 beats per minute. You would track this on the machine you’re using for cardio if it has heart rate capability or with a monitor that you can wear. The key to Zone 2 is that you maintain that consistent pace from start to finish. You can use the elliptical, rower, treadmill, or do any other form of cardio that you like. As long as you’re either tracking the heart rate and it stays in that 70% range, or if you feel like you’re giving a seven out of ten effort, you’re good. Beginners in this program will do four cardio sessions a week for 20-30 minutes per session at the Zone 2 pace. 20 minutes is the minimum, but if you have time to do 30, then you should. You will perform these sessions after your weight training. So, you will train with weights first, then do cardio after. This approach will help you use your strength with the weights without affecting your cardio performance. Weight Training This four-day-a-week program will incorporate upper-body and lower-body workouts with core exercises mixed into both. If you have to make a change based on a work schedule, then that is ok. The only rule is you train no more than three days in a row without at least one day off, and that you do no more than four workouts a week. More is not better for beginners unless you’re talking about more time for recovery. If you combine the weights with the cardio workouts, then you should be training for around an hour to 75 minutes. These workouts will incorporate more compound, or multiple-joint exercises such as squats, bench presses, etc. The goal is to train as many muscle groups effectively without making the session too complicated. There will be plenty of time down for you to learn how to do a single-arm cable concentration curl down the road. The focus for now is to keep the program simple, train hard, and get out so you can recover. Perform all the sets of one exercise before moving onto the next. The first set will be with moderate weight, the second set should be a challenge with slightly heavier weight, and you should reach failure with the heaviest weight on the third set. The ab exercises will be with body weight only. Rest for 60 seconds between all sets and exercises. **Complete 12 Reps for Set 1.** **Follow with 10 Reps for Set 2.** **Finish with 8 Reps for Set 3.**
Personalized fitness plan with video demonstrations & instructions to perform
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
One-on-one coaching (one workout session every other week)
Free
for first month
At Home: 8 Week Muscle-Building Program
Whether it’s by choice or by factors outside of their control, some fitness enthusiasts and bodybuilders have started training at home. Because of this, it could be considered more challenging to get a quality workout in. Some of the popular programs out there aren’t designed for home gym warriors. Fortunately, there is at least one program that takes this into consideration. Last month, M&S shared a training program called HIT3, which was created by former bodybuilder John Robert Cardillo. The high-intensity principles of that program, combined with the minimal rest periods, provide a challenge that many programs don’t. The workouts are broken down into three days over the course of a week. At least one day off in between workouts is recommended by Cardillo so you have enough time to rest and recover. Workout 1 – Chest, Front Delts, Side Delts, Triceps Workout 2 – Lower Back, Glutes, Hamstrings, Quads, Calves Workout 3 – Lats, Rear Delts, Traps, Biceps, Abs
Personalized fitness plan with video demonstrations & instructions to perform
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
Free
for first monthWilliam Walker and Ashley Walker
Personal Trainers
When it comes to health and fitness, we believe in sustainability over all else! Sure, there are great "12-week programs, 1-month challenges, 90-day transformations", but by the end of the day, when you finish that, what's next? Another 12-week program? When working with clients, I like to build from the ground up. Instead of handing you a meal plan, I teach you how to build your own.
Complete personalised fitness solution
One-to-one Video Calls
Connect with me over one-to-one video calls to discuss your goals, progress, techniques and more.
Compliance Tracking
Build long term healthy habits with weekly and monthly compliance trends for workouts, nutrition and everything else.
Wearable Integration
Connect your wearable device with the app to track your daily activity levels and workout metrics like heart rate and calories burnt.
Weekly Check-ins
Check-in with weekly photos and measurements to keep track of your progress. Make amends whenever required.
Personalised Workouts
Get frequent tweaks on your workout plan based on your heart rate, feedback and of course, your schedule & preferences.
Customised Nutrition
Get meal plans based on your dietary preferences. I will constantly update your plan to ensure you get to eat what you like while keeping it healthy.
