What type of Training Plan do you need to get the body you want?

Quiz Questions

• 1.
  How big a part does training play in your life right now?

  • A.
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    The gym? You mean the big building I drive past and see sweaty people come out of? Yeah, I’ve tried that once or twice.
  • B.
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    Ermmm… I do train, but I do know I need it more, I am busy with external stuff, work, family etc.
  • C.
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    I hit the gym most days, it is part of me now. I use to continuously progress and for my mental health
• 2.
  Do you like to exercise?

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  • A.
    Oh heck yes! I go for a run or hit up the gym at least 2-5 times a week.
  • B.
    I’m more of a go for a walk or a hike kinda person. I don’t like to push myself.
  • C.
    I used to. But ever since the chronic pain set in, I’ve found it very difficult to move my body without cringing. 
  • D.
    Does dancing on Saturday night count? That’s my favorite way to move my body!
• 3.
  How about diet, do you struggle to be consistent?

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  • A.
    Diet has been a problem my whole life, I simply can't get it right
  • B.
    Dieting isn't an issue for me, I am head strong and can commit to anything when I put my mind too it
  • C.
    I do well on occasions, I can be consistent but soon as something pops up, holiday, wedding, night out, I soon lose my focus and find it hard to get back on track.
  • D.
    Never really dieted before, I don't know where to start.
• 4.
  On a scale of 1 - 10, how confident are you on the gym floor?

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  • A.
    1-3: I have been in and out the gym my whole life, the gym floor doesn't bother me.
  • B.
    4-6: My life’s pretty busy and it sometimes becomes a bit much, but I’m rarely overwhelmed with the gym.
  • C.
    7-9: Oh my gosh, the thought of the gym scares me, I can get in sometimes but, I can sometimes turn into a bit of a stressed out mess.
  • D.
    10+: I can't face the gym at all, I simply can't get myself in there, I feel judged and well out of place.
• 5.
  What’s your favourite type of exercise?

  • A.
    I Like weight training, I love anything from KettleBells, Dumbbells, Barbells, even bodyweight stuff
  • B.
    Not a huge fan of weight training, more because I don't really know what I am doing, I like cardio and the machine weights.
  • C.
    I love outdoors, I like running and walks.
  • D.
    Exercise? Whats that.
• 6.
  What your #1 fitness goal?

  • A.
    To drop a few pounds and tone up, and also be happy in my body.
  • B.
    I’d love to learn to lift properly, learn how to plan a solid routine and change my lifestyle for good.
  • C.
    I need to lose a lot of weight, find my confidence and love myself again.
  • D.
    I want to gain weight, the proper weight in muscle, I want develop my strength and feel good in my clothes.
• 7.
  Are you aware of how many calories and protein you need to consume for your goals?

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  • A.
    I am aware of how many calories I need but never monitored protein before.
  • B.
    Never monitored either before but I know I should. I need help to find out.
  • C.
    Yes I have it nailed, I can slip sometimes but I have a good idea.
  • D.
    Calories, those little things that crawl into your wardrobe and stitch the clothes tighter?
• 8.
  Do you consider yourself a healthy person?

  • A.
    In General, yes. I keep fit and monitor my food intake, I slip on occasions but bounce back easily enough.
  • B.
    Not really. I have struggled for a while now to be consistent especially with the gym, I need to change my life
  • C.
    Yes absolutely, I am on point with training and diet everyday, always looking to improve and better myself.
  • D.
    Not at all, I need help urgently, I am unhealthy at the moment and need to change my life around.
• 9.
  Are you committed and ready to change your fitness routine?

  • A.
    I need to change, I can't continue like this, I need to get moving and lifting.
  • B.
    Yes, I have a solid plan at the moment but always looking to develop and grow.
  • C.
    Yes, I have a busy lifestyle so find it hard to fit the gym in but something needs to change
  • D.
    I have commitment issues

Quiz Outcomes

• 1.
  You Need... Back to Basics 

  Your life may be busy, but you are rocking it! Whether it’s school, work, family, or spending time with your friends, you do what you can to show up. If only it didn’t leave you tired with no idea where to start. At the end of the day that there’s no way you feel like going for a run, working out, or getting your sweat on.. Especially because sometimes your aches and pains get to be too much for you.The good news? We will work it around your lifestyle, back to basics we go.Whether you go to a gym or choose to do it in the comfort of your own home, back to basics practice will help you get right back into that routine (as opposed to bingeing yet another Netflix series)...And once you start to feel fully in the zone, you may just find that you’ve got the energy to take on a more physical training, or get back to any other sort of exercise that you used to love!Here are 3 strategies you need to implement right now, and the workouts, you can do from the comfort of your own home without equipment! p.s I advise you to screenshot this page and save any appropriate links1) Workouts! We are going to start with 4 workouts per week, ach workout is roughly 25-35mins long, designed to put the muscles under resistance to start the process we need to develop muscle tissue and get stronger. Subscribe to my YouTube ChannelYou will need permanent access to this for workouts, exercise demonstartions and many more brilliant content all designed to help you push to your goals.Anyway, lets get too it.Before each workout, we need to do this warm upWarm Up videoFrom there we have 2 workouts to complete twice per week.This workout is called a Tabata workout, it basically means 20 swconds on, 10 seconds 0ff.The video is designed so you can have it on and follow me while you do itTabata workoutThe whole video is 1 round, you need to complete 4 rounds, once you have compelted 1 round, then take a 90 second rest before you start the next round.The other workout is set up differently, follow the video, listen and implement how I go about it, its more of simple structure (3 sets of 10 reps etc)Bodyweight Workout (Beginner)2) Steps and water! These are great and such simple habits that will push you in the right Direction.N.E.A.T, Non Exercise Activity Thermogenesis, is basically your day to day natural activity, which doesnt involve exercise etc, its how many calories you actively burn that we dont really think about, an easy way to get this up, is aiming for 10k steps daily, you can use your phone or a smart watch ton monitor this. Lets get walking, and dont forget how great the fresh air can be for us mentally aswell, this is a very very underrated part of our fitness journey going forward.Secondly water, for starters, we are actually 70% water, and yet most of use drastically under sonsume water.Let's aim for 1 litre of water, per 50lbs of bodyweight.Another benefit, water will lead to weight loss, drinking your required amount will actually help us restrain from snacking which, as we know, easily racks up our calories.3) Lets eat better! Everybody struggles when it comes to being consistent with food intake. So below I have created a food list, its a simply list that we can use going forward, I want the bulk of your intake to come from this list, also, another present for you, I will be sending you an email with a brilliant recipe book that you can use to help you come up with creative ideas.And who am I to tell you your next best phase in your life? Funny you should ask...My name is Philip Downing, and I am a Fully qualified Personal Trainer and Nutritionist.Following my guidance, approach, and accountability, I have transformed hundreds of lives.I help busy people find a routine and structure so they can constantly strive to their goals and overcome any obstacles.In this day and age, we all struggle to really reach our full potential.So time to change that.And I’m here to support you, no matter where you’re at on your fitness journey!Looking for some 1-1 additional support?1. Follow me on instagram! I post great content daily, full advice and quite alot of banter too, you wont be dissapointed@phildowningonlinecoach2. Join the team! I have transformed hundreds, if not thousands of lives, do you want to be the next one?1-1 Online Coaching with Phil3. Check out my YouTube channel! YouTube ChannelAnd look out for me in your inbox for another FREE gift...I’ll be hopping in there soon to give you something only available for clients, oh and more tips on how to move forward in your fitness Journey. Im awesome aren't I.
• 2.
  You Need... A simple gym set up

  Your life may be busy, but you are rocking it! Whether it’s school, work, family, or spending time with your friends, you do what you can to show up. You love going for long walks and don’t mind hitting up the gym every once in a while. But you could definitely use some more full body exercises to keep yourself strong and mobile for the long haul. As long as it’s not too intense!The good news? The simple set up is for you..The simple set up will help you bring more confident in the gym, develop that strength foundation and start seeing some good results.It’ll also help you get rid of any of that stress you might be ignoring...And once you let it go, you may just find that you’ve got the energy to take on a more physical practice, or get back to any other sort of exercise that you used to love!“The nature of yoga is to shine the light of awareness into the darkest corners of the body.” — Jason CrandellHere Are 3 Strategies we can implement right now for a sure fire way to start seeing some epic results!p.s I advise you to screenshot this page and save any appropriate links1) Simple set up! These are great Full Body workouts, for helping you to develop the strength and start building some muscle.For starters, subscribe to my YouTube Channel.You will find the bulk of the exercises required on there with full demonstrations. Workout A Exercise Sets Reps Squats 3 6 Bench Press 3 6 Bent Over Row 3 8 DB Shoulder Press. 3 8 Lat Pull Down 3 8 EZ Bar Curls 3 12 Tricep Cable 3 12 Ab Crunches 3 30 Workout B Exercise Sets Reps Deadlifts 3 6 Military Press 3 6 Chin Ups (assisted). 3 6 Incline DB Press 3 8 Seated Row. 3 8 Hammer Curls 3 12 Tricep Rope 3 12 Leg Raisers. 3 30 Workout C Exercise Sets Reps Leg Press 3 10 Flat DB Press 3 8 Lat Pull Down (V Bar) 3 8 DB Shoulder Press. 3 8 1 Arm Row 3 8 Lateral Raisers 3 12 Dips 3 12 Ab Exercise 3 30 2) Steps and water! These are great and such simple habits that will push you in the right Direction.N.E.A.T, Non Exercise Activity Thermogenesis, is basically your day to day natural activity, which doesn't involve exercise etc, its how many calories you actively burn that we don't really think about, an easy way to get this up, is aiming for 10k steps daily, you can use your phone or a smart watch ton monitor this. Lets get walking, and dont forget how great the fresh air can be for us mentally aswell, this is a very very underrated part of our fitness journey going forward.Secondly water, for starters, we are actually 70% water, and yet most of use drastically under sonsume water.Let's aim for 1 litre of water, per 50lbs of bodyweight.Another benefit, water will lead to weight loss, drinking your required amount will actually help us restrain from snacking which, as we know, easily racks up our calories.3) Lets eat better! Everybody struggles when it comes to being consistent with food intake. So below I have created a food list, its a simply list that we can use going forward, I want the bulk of your intake to come from this list, also, another present for you, I will be sending you an email with a brilliant recipe book that you can use to help you come up with creative ideas.From there, you can use my calorie counter to determine how many calories you need to be consuming for your goals Phil's Calorie CounterAnd who am I to tell you your next best phase in your life? Funny you should ask...My name is Philip Downing, and I am a Fully qualified Personal Trainer and Nutritionist.Following my guidance, approach, and accountability, I have transformed hundreds of lives.I help busy people find a routine and structure so they can constantly strive to their goals and overcome any obstacles.In this day and age, we all struggle to really reach our full potential.So time to change that.And I’m here to support you, no matter where you’re at on your fitness journey!Looking for some 1-1 additional support?1. Follow me on instagram! I post great content daily, full advice and quite alot of banter too, you wont be dissapointed@phildowningonlinecoach2. Join the team! I have transformed hundreds, if not thoassands of lives, do you want to be the next one?Online Coaching with Phil3) Check out my YouTube channel! Phil's YouTube ChannelAnd look out for me in your inbox for another FREE gift...I’ll be hopping in there soon to give you something only available for clients, oh and more tips on how to move forward in your fitness Journey. Im awesome aren't I.
• 3.
  You Need... The Intermediate Plan

  Your life may be busy, but you are rocking it!Whether it’s school, work, family, or spending time with your friends, you do what you can to show up.You’re athletic, you love pushing yourself, and you often spend your time off being active and getting outside. A solid routine will help push you to that next level you deserve.The good news? The Intermidiate is great for you..Whether you struggle with progressing, struggle to really start seeing that shape, this plan is perfect, its an unbeleievable structure that will create the shape and strength you want..It’ll also help you get rid of any extra stress you might be carrying… so you can be more present in every passing moment!Here Are 3 Strategies we can implement right now for a sure fire way to start seeing some epic results!p.s I advise you to screenshot this page and save any appropriate links1) The workouts! These are great for helping you to push to that next level, start understanding routines a touch moreFirstly, I am going to need you to subscribe to my youtube channel so you can view all the exercise demonstartions in there so you know exactly how to perform the lifts: Phil's YouTube ChannelFrom here I have created a plan that requires you to go the gym 4 times per week. You will need to rest for atleast 2 mins per set on the strength days, and up to 90 seconds on the hypertrophy days.There is a male and female planMALE PLAN Workout A Upper body strength Exercise Sets Reps Bench Press 5 5Chin ups (assisted). 5 5DB Shoulder Press 3 8Bench Supported Row 3 8Dips 3 8Barbell Curls 3 8Tricep Cable 3 8Ab Exercise 5 15 Workout B Lower body Strength Exercise Sets Reps Squats 5 5Leg Press 3 8Stiff Leg Deadlif 3 8Quad Extention 3 10Leg Press. 3 10Lying Leg Curl 3 20Ab Exercise 5 15 Workout C Upper body Push hypertrophy Exercise Sets Reps Military Press 3 8Incline DB Press 3 8Pec Dec/Cable Flys 3 12Dips 3 12Machine Chest Press. 3 15Lateral Raisers s/s Press Ups 3 15 (each)Tricep Rope 3 15Ab Exercise 5 15 Workout D Upper body Pull hypertrophy Exercise Sets Reps Chin Ups (assisted). 3 8Lat Pull Down 3 10Barbell Shrugs 3 12Seated Row 3 12Upright Row 3 12Rear Delt Flys s/s Hammer Curl 3 15 (each)Cable Curls 3 15Ab Exercise 5 15FEMALE PLAN Workout A Upper body strength Exercise Sets Reps DB Flat Press 3 5Chin ups (Assisted) 5 5DB Shoulder Press. 3 8Bent over row 3 8Dips 3 8Lateral Raisers. 3 8Tricep Cable 3 8Lying Leg Raisers 3 30 Workout B Lower body strength Exercise Sets Reps Sumo Deadlifts 3 5Leg Press 3 8Lunges (barbell) 3 8Quad Extention 3 10Hamstring curl 3 10Calf Raisers 5 10 Workout C Upper body hypertrophy Exercise Sets Reps Military Press 3 8Lat Pull Down 3 8Incline DB Press 3 10Seated Row 3 10Rear Delt Flys 3 12Hammer Curls 3 15Tricep Rope 3 15 Workout D Lower body hypertrophy Exercise Sets Reps Squats 3 8Leg Press 3 10Leg Extension 3 12Stiff Leg Deadlifts. 3 12Lying Leg Curl 2 12Lunges (light weight) 2 15Calf Raisers 5 152) Steps and water! These are great and such simple habits that will push you in the right Direction.N.E.A.T, Non Exercise Activity Thermogenesis, is basically your day to day natural activity, which doesn't involve exercise etc, its how many calories you actively burn that we don't really think about, an easy way to get this up, is aiming for 10k steps daily, you can use your phone or a smart watch ton monitor this. Lets get walking, and dont forget how great the fresh air can be for us mentally aswell, this is a very very underrated part of our fitness journey going forward.Secondly water, for starters, we are actually 70% water, and yet most of use drastically under sonsume water.Let's aim for 1 litre of water, per 50lbs of bodyweight.Another benefit, water will lead to weight loss, drinking your required amount will actually help us restrain from snacking which, as we know, easily racks up our calories.3) Lets eat better! Everybody struggles when it comes to being consistent with food intake. So below I have created a food list, its a simply list that we can use going forward, I want the bulk of your intake to come from this list, also, another present for you, I will be sending you an email with a brilliant recipe book that you can use to help you come up with creative ideas.From there, you can use my calorie counter to determine how many calories you need to be consuming for your goals Phil's Calorie CounterAnd who am I to tell you your next best phase in your life? Funny you should ask...My name is Philip Downing, and I am a Fully qualified Personal Trainer and Nutritionist.Following my guidance, approach, and accountability, I have transformed hundreds of lives.I help busy people find a routine and structure so they can constantly strive to their goals and overcome any obstacles.In this day and age, we all struggle to really reach our full potential.So time to change that.And I’m here to support you, no matter where you’re at on your fitness journey!Looking for some 1-1 additional support?1. Follow me on instagram! I post great content daily, full advice and quite alot of banter too, you wont be dissapointed@phildowningonlinecoach2. Join the team! I have transformed hundreds, if not thousands of lives, do you want to be the next one?1-1 Online Coaching with Phil3) Check out my YouTube channel! for plenty of videos, workouts, exercise demonstrations, and funny videosPhil's YouTubeAnd look out for me in your inbox for another FREE gift...I’ll be hopping in there soon to give you something only available for clients, oh and more tips on how to move forward in your fitness Journey. Im awesome aren't I.
• 4.
  You Need... The Advanced

  You’re super unique and you love the gym and are ready to really step your game up. Even though life can be super stressful sometimes, you find comfort witht he gym and you use it to channel your energy.The good news? The Advanced is perfect for you.Whether you struggle to build that muscle wiuthout gaining fat, or struggle to hit the latest PB. This is for youHere Are 3 Strategies we can implement right now for a sure fire way to start seeing some epic results!p.s I advise you to screenshot this page and save any appropriate links1) The Workouts! Ok, what a split this is, one of my favourites. We are going to so strength the begginning of the week, followed by hypertrophy towards the end of the week.The strength days, we focus on power, explosive movements, the hypertrophy days, the weight is lighter, we focus on reps, tension, contraction.You will need to rest for atleast 2 mins per set on the strength days, and up to 90 seconds on the hypertrophy days.Firstly, I am going to need you to subscribe to my youtube channel so you can view all the exercise demonstartions in there so you know exactly how to perform the lifts: Phils YouTube ChannelWorkout A Upper Body Strength Exercise Sets Reps Bench Press 5 5Chin Ups 5 5Incline DB Press 3 6Bent Over Row 3 8Dips 3 8Upright Row 3 8Barbell Curls 3 10Tricep Cable 3 10Hanging Leg Raisers 3 10 Workout B Lower Body Strength Exercise Sets Reps Deadlifts 3 5Leg Press 3 8Barbell Lunges 3 8 (each leg)Stiff Leg Deadlifts. 3 8Leg Extention 3 8Standing Calf 5 10Seated Calf 5 10Decline weighted sit ups 3 12 Workout C Back and Shoulders Hyp Exercise Sets Reps Military Press 3 8Lat Pull Down 3 8Seated Row 3 8DB Shoulder Press. 3 10DB Shrugs (2 second hold) 3 12Upright Row 3 12Lateral Raisers 3 15Bench Leg Raisers. 3 15 Workout D Legs Hypertrophy Exercise Sets Reps Squats 3 8Hack Squats 3 8Leg Extention 3 12Lying Leg Curl 3 12Leg Press 3 12Goblet Squats s/s walking lunges 3 15 (each)Standing Calf Raisers 3 20Russian Twist. 3 15 Workout E Chest and Arms Hyp Exercise Sets Reps Flat DB Press 3 10Incline Barbell Paused 3 10Dips 3 12Pec Fly 3 12Close Grip Bench (tricep focused) 3 12Tricep Cable 3 12Hammer Curls 3 10Spider Curls 3 10Sit Up machine 3 152) Steps and water! These are great and such simple habits that will push you in the right Direction.N.E.A.T, Non Exercise Activity Thermogenesis, is basically your day to day natural activity, which doesn't involve exercise etc, its how many calories you actively burn that we don't really think about, an easy way to get this up, is aiming for 10k steps daily, you can use your phone or a smart watch ton monitor this. Lets get walking, and dont forget how great the fresh air can be for us mentally aswell, this is a very very underrated part of our fitness journey going forward.Secondly water, for starters, we are actually 70% water, and yet most of use drastically under sonsume water.Let's aim for 1 litre of water, per 50lbs of bodyweight.Another benefit, water will lead to weight loss, drinking your required amount will actually help us restrain from snacking which, as we know, easily racks up our calories.3) Lets eat better! Everybody struggles when it comes to being consistent with food intake. So below I have created a food list, its a simply list that we can use going forward, I want the bulk of your intake to come from this list, also, another present for you, I will be sending you an email with a brilliant recipe book that you can use to help you come up with creative ideas.From there, you can use my calorie counter to determine how many calories you need to be consuming for your goals Phils Calorie counterAnd who am I to tell you your next best phase in your life? Funny you should ask...My name is Philip Downing, and I am a Fully qualified Personal Trainer and Nutritionist.Following my guidance, approach, and accountability, I have transformed hundreds of lives.I help busy people find a routine and structure so they can constantly strive to their goals and overcome any obstacles.In this day and age, we all struggle to really reach our full potential.So time to change that.And I’m here to support you, no matter where you’re at on your fitness journey!Looking for some 1-1 additional support?1. Follow me on instagram! I post great content daily, full advice and quite alot of banter too, you wont be dissapointed@phildowningonlinecoach2. Join the team! I have transformed hundreds, if not thousands of lives, do you want to be the next one?1-1 online coaching3) Check out my YouTube channel! for plenty of videos, workouts, exercise demonstrations, and funny videos.Phil's YouTubeAnd look out for me in your inbox for another FREE gift...I’ll be hopping in there soon to give you something only available for clients, oh and more tips on how to move forward in your fitness Journey. Im awesome aren't I.