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Since the time when I first started training seriously as a teenager, I've done and seen it all. I've tried competitions, challenges, and plenty of 8-, 10-, and 12-week training programs. None of it was sustainable for me. After a while, I started to ask myself, "Who cares if you make an amazing transformation in 12 weeks if you can't keep it up afterward?"
As a personal trainer, gym owner, and the co-founder of two supplement companies, I'm not interested in transformations that don't last. I want you to make the transformation of your life—one that enables you to maintain your new physique and keep making gains one year, two years, three years later.
It took me a while, but I found what works. Today, I live and breathe fitness, and the FreakMode 12-Week Trainer is the essence of how I do it.
PharmaFreak #FREAKMODE Trainer Program Overview
Watch the video - 9:15
What It Takes to Be a Freak
The FreakMode 12-Week Trainer is a complete guide to making the best transformation of your life, no matter your goals. The workouts are brief and intense, and don't require you to be in the gym 6-7 days a week. The nutrition program can be customized for fat loss or muscle building. We'll have a built-in calculator to make it super simple. Just enter your information, and it will tell you the amount of calories you need to eat on a daily basis, as well as your macros: the protein, carbohydrates, and fats.
In short, I wanted to create something that's easy and simple to apply to your lifestyle. I want something that you can do once, and then turn right around and do again because you enjoyed it so much. Here's what you can expect.
- Phase 1, Weeks 1-4: Prime mover and synergist
- Phase 2, Weeks 5-8: 8x8 volume training
- Phase 3, Weeks 9-12: High-intensity weight training
The first phase is the prime mover and synergist program. The goal here is adding size and strength. Body parts are grouped together during this phase, and you'll hit every muscle group one day a week. The pairings will be familiar to many people. For example, Day 1 is chest, shoulders, and triceps. Chest is the prime mover, shoulders and triceps are the synergists. Day 2 is back and biceps. Back is the prime mover, biceps are the synergist. Day 3 is legs.
Phase 2 is the volume phase, where the goal is hypertrophy and fat loss. This is what I call a "pain and gain" phase. We're going with compound movements, a few a time, arranged in circuits of 8 sets of 8 reps. In this phase, you'll also be using tempo-based lifting, which really kicks up the intensity and stimulates both muscle growth and fat loss. But even with all that volume, you're still in and out of the gym in about 30 minutes.
The last phase is the high-intensity weight-training phase, where the goal is going to be fat loss, muscle gain, and performance. In this phase, just like in the high-intensity cardio training, we're limiting the rest periods and going full-tilt. That's because of EPOC, or excess post-exercise oxygen consumption. This means your body has to work much harder to recover from the workout, because it's much more intense. That's where you get the fat loss as well as athletic-performance gain and muscle gain.
So what does this type of intensity look like in action? Imagine only doing 6 reps on bench, resting for only 20 seconds when you're probably used to resting 2-3 minutes, and going back in and doing another set with that same weight. That's high-intensity weight training, and that's how we're going to wrap up FreakMode.
Your FreakMode Schedule
I've created this program so that you only have to be in the gym three days a week. Here's how it lays out:
- Monday, Wednesday, Friday: weight training
- Tuesday and Thursday: Core and HIIT days
- Saturday and Sunday: Cardio or rest
You may wonder if just three days a week of weight training can be enough to produce serious changes in your physique. But believe me when I say that it can, as long as you fill the rest of your life with fitness activities that you enjoy.
Three days of weight training a week leaves you room for any sports you love—which is important to me! My weekly soccer match is an essential part of my life. This schedule also leaves room for cardio that you can choose to do inside, outside, in your gym, or in your house. I'm not going to force you to do a certain type of cardio. Do what you love, and do it with everything you've got.
Wondering what you'll do on the core circuit and HIIT days? I've included an instructional video that shows you exactly how to perform the routine.
Your Life as a Freak Starts Here
You may think that a training plan like this is all about looks. It's definitely not. It's really about how you feel.
There's a certain type of confidence that you get from living the FreakMode lifestyle—from being fit 365 days a year. There's a certain level of respect you get from other individuals who live the same lifestyle. They understand the passion, and the drive that you have for not only looking a certain way, but for taking control of your body.
It all starts with you making this more than just a 12-week transformation. You're making this a lifestyle and embracing training, nutrition, and supplementation. You're embracing the synergy of these factors to create something that will change your body and change your life.
So what comes next? Watch my nutritional overview, so you know exactly what you're going to be eating over the next 12 weeks. Then watch the supplementation overview and the Phase 1 overview, and you'll be ready to roll.
Every four weeks, at the end of each phase, I want you to post your transformation progress photos on Instagram, Bodyspace, and Twitter. Tag me at @MrRippedFreak, Bodybuilding.com, and use the hashtags #freakmode and #transformation. Share this trainer, because I want you to inspire others with the amazing transformation that you're making. This way of living is too great not to share!