IRON BEAST PHYSIQUE
12-WEEKS TRANSFORMATION PLAN
Reality hit when I realized that I did not have the time to prepare for CrossFit Competitions anymore. Between my training as an athlete and running a business, I had little time left. At times, one was even suffering under the pressure of the other. Also my health and physique were negatively affected in the process. However, not training is not an option as my health and body are very important to me.
So I took matters in my own hands and started developing my own fitness plan, custom-made for my goals. The goal of this plan is combining the best of 2 worlds, CrossFit and Bodybuilding. What we are trying to achieve is improving the aesthetics of your physique by building muscle mass while also increasing endurance and flexibility. Now I am ready to share the plan I followed to achieve my physique with you.
IRON BEAST PHYSIQUE
Daily Workout Plan
Daily Macronutrient Intake
Aerobics Capacity Plan
Stretching and Recovery Plan
Workout Tracking App – Exclusive to Members Only
Private Facebook Community Group
Members Only Live Stream
24/7 Email Support & Coaching
WHAT DO YOU GET
DAILY WORKOUT PLAN
The daily workout plan is to help you gain lean muscle mass while getting stronger, lose body fat and build your aerobic capacity so you won’t only look great, but also get fitter and gain more energy for your daily tasks. The cardio routine will change daily and the weight training / compound exercises will be switched up every 4 weeks. It is important to stick to the training plan for this duration to make sure we stress the muscle groups for optimal growth and also enables us to track y our workouts and progressions.
DAILY MACRONUTRIENT INTAKE
It goes without saying that each individual is unique and therefore has different goals, body type, work environment, deals with different levels of stress. This also means that each person also will vary in nutritional needs to gain, maintain or lose weight. After filling our questionnaire each new member will get a customized macronutrient intake plan based on your age, weight, height, level of activity, goals, and personal current fitness condition. (This includes macronutrient/caloric targets per day as well). The macronutrients/calories will be updated and changed up every 4 weeks (if necessary).
SUPPLEMENT GUIDE Program
Supplements are not always required but can be really helpful. Most of our supplements can be found in our food. It’s a pity that many people don’t get the right food into their system to give them the necessary nutrients they need to do their daily tasks or grow lean muscle mass. That’s why I have included a supplement guide, giving my recommendations for effective supplements to promote muscle building, fat loss, and help you reach your goals.
AEROBICS CAPACITY PLAN
Our main choice of aerobics capacity plan consists of Constantly Varied Functional movements. This type of cardio programs have been scientifically proven to be most effective for maximum fat burning! While this will not be part of your plan every day but typically we will get your heart rate up 3 to 4 times a week. During the last 4 weeks of the program we are mostly working on leaning out and building the aerobic capacity.
STRETCHING AND RECOVERY PLAN
The better your base conditioning the better you can perform and this also helps you to train harder and recover faster. That’s why in this program we spend the necessary time building a good aerobic base. This also includes workouts to speed up the recovery process so we can hit our next workout hard and achieve our goals faster.
WORKOUT TRACKING APP – MEMBERS ONLY
The Members Only App available is on iTunes and the Google Play store. In this app you can access your program including workout plan, workout tracking, task lists, retail store and more. Carry your plan with you at all times.
PRIVATE FACEBOOK GROUP
As a member of Hayrich juliana’s 12-week transformation plan, you will gain access to our private Facebook Community group. This will include extra content for our members, guidance and support!
Join the group and join a positive community where you can share experiences, be part of discussions and learn more about nutrition, movements, lifestyle and stay motivated. We look forward to be part of you transformation so don’t be afraid to share pictures and your story with us.
MEMEBERS ONLY LIVE STREAM!
I will do weekly live streams answering all questions you may have. This live stream will be with members only which makes it exclusive and enables me to guide you in a more personal way.
24/7 EMAIL SUPPORT & COACING
Communication is really important to make things easier and to better help you obtain the best results you possibly can, so if you have any questions regarding your programs, feel free to send me an email any time!