Alpha Club Team Fitness & Coaching
Alpha Club 12-Week Transformation Program
Created by WBFF Pro
Yelena Yermolenko
Welcome to the ultimate body and lifestyle transformation experience. The Alpha Club 12-Week Transformation Program is a comprehensive system designed to reshape not just your physique — but your mindset, habits, and long-term approach to fitness.
Created by WBFF Pro and transformation expert Yelena Yermolenko, this program blends proven training science, cutting-edge nutrition strategies, and professional coaching to help you achieve sustainable, jaw-dropping results — whether you're a beginner or seasoned athlete.
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Feel better about yourself by taking control over Your life.
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Transform Your body into a leaner, fitter, healthier and happier YOU.
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A total lifestyle change that brings you to the highest levels of success not only from a fitness point but from all aspects of Your life.
"Visualize - Plan - Execute"
YELENA YERMOLENKO
Program Overview
This is not a generic plan. The Alpha Club system is broken into distinct training and nutrition phases, each one carefully crafted to challenge your body, build your confidence, and elevate your performance week by week.
What’s Included:
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Full 12-Week Periodized Training Plan
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Customized Meal Plan tailored to your goals (cutting, maintenance, or lean bulking)
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Weekly Weigh-Ins & Body Composition Tracking
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In-App Access to your full training and nutrition plan
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One-on-One Training Option at a state-of-the-art private gym facility
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Weekly Check-Ins & Accountability Support
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Mindset & Motivation Tools to build lasting habits
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Available Worldwide Online or In-Person
4Days split schedule
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Workout for 4 days, one day off.
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Each day is designated to train different parts of the body.
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Rest every 5th day to allow for the body to fully recover.
Phases of training
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Stabilization
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Volume
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Volume 15
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Volume 20
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Intensity
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Reverse intensity
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Frequency
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German Volume
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Sculpting frequency
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Squat Challenge
Cardio protocol
Cardio protocol will be selected to target most difficult areas of the body fat storage. Workouts will unlock FFA (free fatty acids), cardio will help finish the process by oxidizing it (burn), but certain steps need to be taken for this process to take place to prevent FFAs to re-deposit themselves back into fat cells.
"Your success is just a decision away"
Meal Plan
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This is not a DIET, it combines the right foods at the right times with good carbs, fats and protein.
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A Low Glycemic Index Approach; cycle carbs with “High, Low and None Days”
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Great cleanse concept no dairy, processed food or alcohol to decrease inflammation and provide proper muscle building materials at the caloric deficit.
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Every Friday weigh-ins.
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Average weight loss of 2 Lbs per week*
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This program holds You accountable and dramatically increases your results with our training program
* Dependent on compliance and physiological make-up of the individual (Ex. Thyroid Issues, Menopause, Diabetes, Smoking, etc.)
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