PROGRAMS & DIETS to reach your goals
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GET STARTED Training Program
GET STARTED training program is an ideal program for anyone wanting to start training with weights.
It is designed for beginner trainers. (under 6 months of training experience)
It is a 4 days a week program performed 2 days on, one day off, 2 days on, 2 days off. The entire body is trained twice a week. Half the body is trained on Workout 1 and the other half is trained on Workout 2.
Perform Workout 1 on Monday & Thursday and Workout 2 on Tuesday & Friday. Wednesday, Saturday & Sunday are rest days.
This program can be followed for 6-8 weeks.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest Between Each Set.
THE PERFECT 3 Training Program
THE PERFECT 3 training program is a 3 days a week program that covers the entire body concentrating on each muscle group with equal importance for building a balanced and proportionate physique.
The best approach for this program would be to train every second day to give the body enough time to recover between workouts.
Eg: Train on Monday, Wednesday and Friday.
This program is designed for intermediate and advanced trainers (minimum 6 months of training experience).
This program can be followed up to 10-12 weeks.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest between Each Set.
GET THICK Training Program
As the name suggests, GET THICK training program concentrates on getting a thicker and more muscular physique.
It is designed for intermediate to advanced trainers. (minimum 6 months of training experience)
It is a 5 days a week program with chest and back worked twice a week. The training days can be done Monday-Friday with Saturday and Sunday off. It can also be done 3 days on 1 off, 2 days on 1 off (train on Mon-Wed with Thursday off and then train Fri-Sat with Sunday off).
This program can be followed for 10-12 weeks.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest between Each Set.
30 DAYS SHRED Training Program
The goal of 30 DAYS SHRED training program is to get you lean and toned in the shortest amount of time possible.
It is suitable for anyone that wants to lose weight and tone up fast.
It is 4 days a week program where you work out on Monday, Tuesday, Thursday and Friday with the other 3 days left for cardio.
This program can be followed for 30 days or until the desired goal is reached.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest between each Set.
BACK TO BASICS Training Program
With the BACK TO BASICS training program you will be concentrating on performing heavy compound movements such as squats, dead lifts etc, in order to add more muscle size to your physique.
It is designed for intermediate to advanced trainers. (minimum 6 months of training experience) who can perform these exercises with correct technique and form.
It is a 3 days a week program with the workouts performed every second day. Eg: train on Monday, Wednesday & Friday, with Wednesday, Saturday & Sunday rest.
This program can be followed for 10-12 weeks.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest between Each Set.
THE AESTHETICS Training Program
By following THE AESTHETICS training program you will be concentrating on training all body-parts with an equal intensity and right volume in order to build a perfectly balanced physique.
It is designed for intermediate to advanced trainers. (minimum 12 months of training experience)
It is 5 days a week split program. The training days can be done Monday-Friday with Saturday and Sunday off. It can also be done 3 days on 1 off, 2 days on 1 off (train on Mon-Wed with Thursday off and then train Fri-Sat with Sunday off).
This program can be followed for 10-12 weeks.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest Between Each Set.
THE WARRIOR Training Program
THE WARRIOR program is an advanced heavy duty program for experienced trainers (minimum 2 years of training) that want to take their training to another level.
It is a 5 days a week training program with lots of supersets, drop sets, rest pause and other advanced training principles that will give a total shock to your muscles and force them to grow.
The best approach for this program would be 2 days on 1 off, 3 days on 1 off.
Eg: train on Mon & Tue, Wed is off, train on Thu, Fri & Sat, with Sunday off.
This program can be followed for 6-8 weeks.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest between Each Set.
FREQUENCY OVER VOLUME Training Program
Like the name of this program suggests FREQUENCY OVER VOLUME concentrates on training each muscle group more frequently during the week but with less volume each time. With this program you would work the entire body 3 times a week. The idea here is to train every muscle group with only one intense exercise per workout. Hit it hard, let it recover and 2-3 days later hit it again. It would shock your body and take it to the next level.
This is a 3 days a week training program. Workouts are performed every second day. Eg: Monday, Wednesday and Friday.
It is designed for advanced trainers. (minimum 2 years of training experience) to shock the body and overcome any sticking point in their training.
This program is ideally followed for 6-8 weeks.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest Between Each Set.
SUMMER BODY Training Program
SUMMER BODY training program is a great program to follow before and during summer time to get your body in shape for the beach.
It is designed for intermediate to advanced trainers. (minimum 6 months of training experience)
It is a 4 days a week program that can be followed 2 days on, 1 day off, 2 days on, 2 days off. (Train on Monday, Tuesday, Thursday and Friday with Wednesday, Saturday and Sunday rest).
This program can be followed for 10-12 weeks.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest Between Each Set.
COMPETITION Training Program
Sasho has used the COMPETITION training program to prepare for some of his competitions in the past.
It is designed for people who are planning to enter a bodybuilding or fitness competition.
It is a 6 days a week program with variety of resistance training and cardio to get you in the competitive shape.
This program can be followed between 10-16 weeks prior to a competition.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest between Each Set.
LEAN & TONED #1 Training Program
LEAN & TONED #1 training program is designed for women who want to get in shape, drop body fat and tone up their bodies.
It is designed for intermediate to advanced trainers. (minimum 6 months of training experience)
It is a 4 days a week program that can be followed two days on, one day off, two days on, two days off. (Train on Monday, Tuesday, Thursday and Friday with Wednesday, Saturday and Sunday rest).
This program can be followed for 10-12 weeks.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest between Each Set.
LEAN & TONED #2 Training Program
LEAN & TONED #2 training program is designed for women who want to get in shape, drop body fat and tone up their bodies.
It is designed for intermediate to advanced trainers. (minimum 6 months of training experience)
It is a 5 days a week split program. The training days can be done Monday-Friday with Saturday and Sunday off. It can also be done 3 days on 1 off, 2 days on 1 off (train on Mon-Wed with Thursday off and then train Fri-Sat with Sunday off).
This program can be followed for 10-12 weeks.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest between Each Set.
TRAIN WITH SASHO
TRAIN WITH SASHO is Sasho's current training program. By downloading this program you have the chance to follow Sasho's current workouts set by set, rep by rep.
The current program consists of five workouts a week with two rest days.
The goal of the current program is to improve overall muscle size and thickness. Chest and back are trained twice a week mostly through supersets.
The program is usually updated every 10-12 weeks or as soon as Sasho's training routine changes.
Included in this program are the Name of the Exercises, Number of Sets, Number of Reps and Rest Between Each Set.
SASHO'S PERSONALISED
Training Program
SASHO'S PERSONALISED Training Program is tailor made program customised specifically to your needs and goals.
How does it work?
If you purchase this package you will receive a questionnaire. Please provide the information requested in order for me to tailor make your program.
Return completed form to the E-mail provided and you will receive your custom made training program within a week.
30 DAYS SHRED Diet Plan
30 DAYS SHRED Diet Plan is based on approximately 2100 cal with 45% of the calories coming from protein, 30% of calories coming from carbohydrates and 25% of calories coming from fats.
It offers an option of variety of food you can choose from in all macro-nutrient categories.
This nutrition plan has been designed to drop body fat quickly and is recommended to be followed for 30 days or until the desired goal is reached.
LEAN & TONED Diet Plan
LEAN & TONED Diet Plan is based on approximately 1500 cal with 40% of the calories coming from protein, 35% of calories coming from carbohydrates and 25% of calories coming from fats.
It offers an option of variety of food you can choose from in all macro-nutrient categories.
This nutrition plan has been designed to lean down and is recommended to be followed for 6-8 weeks.
SASHO'S PERSONALISED
Diet Plan
SASHO'S PERSONALISED Diet Plan is tailor made diet customised specifically to your needs and goals.
How does it work?
If you purchase this package you will receive a questionnaire. Please provide the information requested in order for me to tailor make your diet.
Return completed form to the E-mail provided and you will receive your custom made diet plan within a week.
SASHO'S PERSONALISED
Training Program & Diet Plan
This is a special package offer for tailor made Training Program and Diet Plan customised specifically to you needs and goals.
How does it work?
If you purchase this package you will receive two questionnaires. One for the Diet Plan and one for the training Program. Please provide the information requested in orderfor me to tailor make your diet and training program.
Return complted forms to the E-mail provided and you will receive your custom made training program and diet within a week.
