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Lee Desoiza Coaching

Total Body Resistance Based Program for fat loss.

Use calorie calculator to establish a fat loss macro plan to maximise fat loss

weights

gym based

fat loss

beginner

3 x week

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Fat Loss for Beginners

This beginner program consists of three workouts a week performed with one days rest between workouts for a total of three weeks for example you could train on Monday Wednesday and Friday or Tuesday Thursday and Saturday I’ve provided two programs which you alternate for the entire cycle for your first workout perform day one for the second day to then repeat the sequence for three weeks. Note that after the first week the number of sets increases on the amount of rest decreases.

Block 1

Block 2

4 x week

intermediate

total body

resistance training

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Fat Loss for Intermediates

This intermediate program consists of four workouts in a week for a total of three weeks and the workouts should be spread throughout the week.  For example you could train on Monday Tuesday, Thursday and Friday or Tuesday Thursday Friday and Saturday what I don’t want is for you to perform all the workouts with no rest days such as Monday Tuesday, Wednesday and Thursday with Friday Saturday and Sunday off.  Note that there is a gradual reduction in rest into us compared to the beginner workout note that each week the number of sets increases and the amount of rest decreases.

12-Week Poliquin-Style Hypertrophy & Strength Program

A 12-week program built on Charles Poliquin's accumulation/intensification framework. 

Four 3-week blocks alternate high-volume hypertrophy work with lower-volume strength work, with exercises rotating between blocks to prevent plateaus.

-Weeks 1–3: German Volume Training (10×10 @ 60% 1RM)
- Weeks 4–6: Functional Hypertrophy (5×6 @ 80% 1RM)
- Weeks 7–9: Modified GVT (10×6 @ 70% 1RM, new variations)
- Weeks 10–12: Wave Loading (6/4/2 waves to peak strength)

Split: 4 days/week - Chest/Back, Legs/Abs, Arms/Shoulders, Posterior Chain/Legs. 
Prescribed tempos on every lift and clear load-progression rules each week.

Best for: Intermediate lifters with full gym access and solid recovery. Expect noticeable muscle gain and a meaningful jump in 1RM strength by week 12. Deload before testing or starting the next cycle.

Poliquin

Strength

4 sessions

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German Volume Training (GVT)

Pick a weight you'd estimate is your 20RM (60% 1RM). On the A-pair lifts, the last 2–3 sets should feel very hard but you complete all 10 reps. Week 2: Same exercises and tempo. Add reps where you can — if you got all 100 reps on a lift last week, add 2–4% load. If you didn't, repeat the load. Week 3: Same exercises. If you completed all reps in week 2, add another 2–4%. Goal: Hypertrophy via accumulated volume. Load 60% 1RM. Rest 90 sec between paired sets.

Block 1 - Week 1: Establish the load.

Load 80% 1RM. Rest 3 min between paired sets. Tempos shift to emphasise eccentric control with faster concentric.

Block 2 - Weeks 4–6: Functional Hypertrophy

Some description...Return to higher volume but with heavier loads (70% 1RM) and slightly different exercises to drive new growth. Rest 75 sec between paired sets.

Block 3 - Weeks 7-9: Modified GVT (10×6)

Some description...Convert the muscle and work capacity into peak strength. Wave loading uses ascending mini-waves: e.g., 6/4/2 with increasing loads, then a heavier second wave at 6/4/2. Rest 3–5 min on main lifts.

Block 4 - Weeks 10–12: Wave Loading

A 12-week hypertrophy program designed around the evidence-based training principles of Dr. Brad Schoenfeld, one of the most cited researchers in muscle hypertrophy science.

You'll train 4 days per week on an upper/lower split, hitting each muscle group twice weekly. The program runs in three 4-week blocks with progressive overload built into every layer — sets, reps, and proximity to failure all climb week over week.

Block 1 - Accumulation (Weeks 1-4): Build the base at 10-12 sets per muscle per week, training at 2-3 reps in reserve.

Block 2 — Intensification (Weeks 5-8): Volume climbs to 12-14 sets per muscle per week with sets pushed closer to failure (1-2 RIR).

Block 3 — Overreach (Weeks 9-11): Peak volume at 14-16 sets per muscle per week, working at 0-1 RIR.

Week 12 - Deload: Volume and intensity drop by 50% to dissipate fatigue and set up supercompensation.

Each session emphasizes full range of motion with bias toward long-muscle-length training, ~2 minute rest on compounds, and controlled eccentrics — all aligned with current research on maximizing hypertrophy.

Best for: intermediate lifters (1-3 years experience) with access to a full gym.

hypertrophy

muscle building

12 weeks

upper/ lower

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Evidence Based Hypertrophy Program

Build the foundation. Focus on technique, mind-muscle connection, and consistent execution. Volume sits at ~10-12 working sets per muscle/week. Most sets leave 2-3 reps in the tank — this is hard but sustainable work that builds the base for

Block 1 - Progression: aim to beat last week — add 1 rep per set within the prescribed range. When you hit the top of the range on all sets, add ~2.5-5% load next session. All sets at 2-3 RIR.

Push harder. Each exercise adds 1 working set (volume now ~12-14 sets/muscle/week) and sets are taken closer to failure at 1-2 RIR. Loads creep up — expect to feel the difference. If recovery suffers (sleep, soreness >72hr, performance

Block 2 - Intensification - Target RIR: 1-2

Functional overreach. Volume peaks at ~14-16 sets/muscle/week, and most working sets are taken to 0-1 RIR. This is the toughest block — performance may stall by week 11, which is the cue to deload. Three weeks only, then we pull back. Sleep

Block 3 - Peakimg / Overreach - Target RIR: 0-1

The point of a deload is to dissipate accumulated fatigue while keeping movement patterns sharp. Halve the working sets (round down, minimum 1 set per exercise), keep 70-75% of your usual top weight, and stop sets well shy of failure. You

Deload Block - Target RIR: 4-5 / Volume - 50% of Block 3

A 4-week Poliquin-style specialisation block targeting the back, biceps, and triceps through high-density 6-12-25 triple sets. Each session pairs a back triple with biceps and triceps triples, exploiting the natural synergy between pulling and elbow flexion.

Protocol: 6 reps heavy → 10 sec rest → 12 reps moderate → 10 sec rest → 25 reps light. 3–4 rounds per muscle group, 2-3 min between rounds.

Split: 4 days/week - two specialisation days (Mon/Thu), two maintenance days (Tue legs, Fri chest/shoulders).

Progression: 3 rounds in weeks 1-2, 4 rounds in weeks 3-4, with load increases every other week.

Best for: Intermediate lifters wanting fast, focused growth in the back and arms. Demands good recovery - sleep, food, and life stress all need to be in order.

arms

biceps

triceps

back

upper

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6-12-25 Back & Arms Specialisation

Structure recap:  4 training days per week, 4 weeks total Specialised muscles (back, biceps, triceps) get the 6-12-25 protocol twice weekly Other muscles get strict maintenance work (just enough to not lose anything) Tempos: 4-0-1-0 on the 6, 3-0-1-0 on the 12, 2-0-1-0 on the 25 unless noted 10 sec between exercises within a triple; 2–3 min between rounds; 90 sec between unrelated exercises

Back & Arms

A 4-week Poliquin-style specialisation block targeting the chest and quads through high-density 6-12-25 triple sets. A non-overlap pairing - upper push and anterior lower don't compete for recovery, so both can be trained hard.

Protocol: 6 reps heavy → 10 sec rest → 12 reps moderate → 10 sec rest → 25 reps light. 3–4 rounds per muscle group, 2–3 min between rounds.

Split: 4 days/week — Quads Mon/Thu, Chest Tue/Fri, full-body maintenance Sat.

Progression: 3 rounds in weeks 1–2, 4 rounds in weeks 3–4, with load increases every other week.

Best for: Intermediate lifters wanting fast, focused growth in the chest and quads. High systemic demand - sleep, food, and recovery all need to be in order.

poliquin

4 times

quads

legs

chest

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6-12-25 Chest & Quads Specialisation

Structure recap  4 training days per week, 4 weeks total Specialised muscles (chest, quads) get the 6-12-25 protocol twice weekly Non-overlap pairing — upper push and anterior lower don't compete for recovery Tempos: 4-0-1-0 on the 6, 3-0-1-0 on the 12, 2-0-1-0 on the 25 unless noted 10 sec between exercises within a triple; 2–3 min between rounds; 90 sec between unrelated exercises

Bodybuilding

Gym Based

Male

Hypertrophy

5 times

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Muscle Building

Week 1 of this block is an intro week. Be conservative with RPE and load as your body gets used to the new program.  Volume will build each week during this block with a slight decrease in volume during Week 4. 

Weights should be heavier for this block since reps have decreased slightly. Week 4 represents a deload week. Volume is much lower this week. You can also adjust intensity down as needed.

More complex movements have been selected for the Main Lifts in the block.  Reps are slightly reduced on assistance exercises so you can use slightly heavier weights. This block is prepping you to lift much heavier weights in the main lifts for the final block. 

Block 3

This is the most intense block of the training program based on rep scheme. Main Lifts are now low in reps in preparation for Test Week during Week 4. Week 3 is the start of a Taper/Deload to prepare you for Test Week. Volume of the assistance exercises is slightly reduced to compensate for the heavier main lifts. 

Block 4

For those lifters who require a challenge and want to get strong

powerlifting

5 Sessions

Powerbuilding

Consider Week 1 and "Intro Week" and stay conservative with loads/RPE. Volume will increase each week with a lighter volume week during Week 4. Use Workout 6 to work on any weaknesses in your physique by specifying your own exercises. If feeling a little tired and sore, skip Workout 6. 

Training sessions will get more intense this block with higher weights and lower reps.  Week 4 is your first deload week. Stick to low volume that week and modify load as needed to promote recovery.  Keep working on weak points in physique for Workout 6.

This is the most intense block of the training plan. Loads will be heavy with less reps completed per workout.  Workout 1 is a speed day for this block. Complete the main lifts with a speed focus by moving each rep as fast as possible.  Workout 5 is a high intensity max effort session. Lift heavy on this day! Week 4 is a deload week in preparation for your Test Week. 

Workout 1 is a light session meant to help you feel some moderate weight ahead of your testing later on in the week. Workout 2 is just a pump sessions to move blood thorugh the muscles and keep you loose. Rest 2-3 days between Workout 2 and your Test Day. Use the 1RM Calculator to estimate your 1 Rep Max and use the Warm Up Instructions for Test Day

Test Week

Welcome to "Sculpted Curves," a specially crafted 12-week gym-based booty program designed to help women achieve their fitness goals and sculpt a strong, toned, and well-defined lower body. This comprehensive program focuses on targeted exercises to enhance both strength and aesthetics, providing a structured approach to building a powerful and shapely booty.

Glutes

Female Focus

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Sculpted Curves

Embarking on a fitness journey is an empowering decision, and crafting an effective workout program is crucial for success. The 12-week Full Body Focus Program is specially designed for beginners and intermediate lifters seeking a well-rounded and progressive gym-based training experience. This program aims to enhance overall strength, build muscle, and improve endurance while providing a balanced approach to training.

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