Health & Wellness Blog

Program of the Month – March

March Program of the Month is brought to you by Performance Coach Steph Franken!



This workout protocol is one of the most efficient & effective ways you can achieve body fat loss due to a higher amount of calories burnt during the session, as well as building lean muscle mass at the same time. 

This style of training is a lactate ‘giant set’ workout, which is created for the maximum release of growth hormones, meaning that you will gain lean muscle growth & incineration of body fat.

You must focus on tempo/control for the first exercise, using a much heavier weight than the last two exercises. Once you have completed those 6 slow & controlled reps, then you move onto the second exercise which is at a moderate weight that you can lift for 12 reps. 

Now for the last exercise, you will need to make sure that you don’t go too heavy and ensure it is constant – no stopping or pausing during the set for 25 reps. 

After the first round is completed, allow yourself to rest & recover for 2 minutes and then proceed again for another 2-3 sets. 

It is extremely important that you allow for adequate rest & recovery protocols, such as mobilising, stretching, foam rolling, trigger pointing & even implementing some yoga sessions. 

This is a really tough program which places your body under lots of stress. If you follow the correct warm up & warm down protocols, you will successfully feel & see great progress in a short period, as well as avoiding any injuries. 

Please see the program below.

Have fun!

By Performance Coach Stephanie Franken

0422 311 291

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