Just last Friday, I released my 12 week training program, "Body Built". In my last post about it, I gave details about the program and what is included when you purchase it. Since then, I have received more questions about the program and many asking for me to post a sample workout. I want to first address a few of the most frequently asked questions:
- Is the program for beginners?
Well, to be quite honest, not exactly. If you've never stepped foot in the weight room, this may not be the program for you. Now, I am not saying a beginning couldn't catch on and do Body Built, but these are intense lifting workouts. As far as knowledge, all exercises and how to perform them can be found here on bodybuilding.com. So, if you were unsure of an exercise or how to perform it, you simply need to look it up and watch the video. The workouts are structured in a very detailed manner. I provide definitions for all terms (supersets, dropsets, etc) and explain the structure for everything that is to be expected for each workout. In terms of physical intensity, you essentially determine how intense you make the workouts. If you're going all out and lifting heavy, it's going to be tough, but if you're kind of going through the motions leisurely, it won't be as tough or effective.
I encourage you to lift as heavy as possible with proper form (safety always first). I include active rests and plyometric moves (think jump squats, burpees, jump rope, high knees). If you were able to do Insanity, Turbo Fire or P90X, then you most certainly can do the program. It isn't nearly as much jumping and impact as those Beachbody programs because it is essentially a weight lifting program supplemented with some active rests/plyo like mentioned above. The focus is weight lifting, so don't worry about having to jump around the whole time.
- What if I have bad knees or joints?
- How will I receive the program and when?
I will email you the program using the email provided on your PayPal account within 24 hours from when you purchase it. If you do NOT receive it in 24 hours, first check your spam. If it's not there, contact me at firstname.lastname@example.org and I will look into it and resolve the issue.
Many wanted a sample workout. I understand why you would want to see what Body Built is all about before you purchase it since it is a new program. I do want to explain something before I share any workouts. Now, Body Built is split into 3 phases. Phase 1, 2, and 3. Each phase is a progression, meaning each phase builds off the other. Now I don't want to compare my program to another, but to give you an idea, many of you probably know about Jamie Eason's Live Fit Trainer. If you look at her program, you'll see it's 3 phases and each phase, the workouts are vastly different. That's how my program is constructed. So, if I provide a workout or even two, you still are only seeing a glimpse of what there is. Just an FYI.
The first phase focuses on building lean muscle and lifting heavy with proper form. We focus more on the slow twitch muscles in phase one. The second phase progresses into involving more supersets, some dropsets, dropsets to burnout, and active rest/plyo moves. The third phases involves some exercises that work your balance and coordination. The layout is constructed as mini circuits and we really focus on working the fast twitch muscles. All 3 phases are meant to help you build your skills in the weight room so you are well rounded in terms of form, balance, coordination, posture, flexibility, while increasing strength and building lean muscle. The workouts in all three phases will have your heart rate up pretty high (especially phases 2 and 3), so that you're torching fat and burning calories without doing cardio. That is why my program is weight based and not cardio based. Cardio is called for only 3 days a week for Body Built and detailed instructions are given for the cardio plan. There is no need for tons of cardio when you're doing things right in the weight room and eating clean.
With all that being said, I will share two workouts, both from Phase 2 of Body Built so you can get a small glimpse into what the workouts are essentially like:-->
Shoulders/Abs- (All exercises 3x12 unless otherwise noted)
- DB shoulder press
- Standing one arm DB shoulder press (12 reps each side)
Resume normal sets:
- BB clean and press
- Standing upright BB row
Set w/ active rest:
- Cable rear delt fly
- Jump rope (1 minute)
Triplet set/mini circuit (3x15)
- Bench leg pull-ins
- Reverse bench crunch
- Plate side bends (15 to each side)
*For phase 2 of the program, there are 2 leg days per week, one day focus is quads/calves and the other day, the focus is glutes/hamstrings
Legs (Quads/Calves emphasis) - All exercises 3x12 unless otherwise noted)
- Smith Machine squat (place a plate underneath your heels to target quads)
- Smith machine split lunge (12 reps each side)
- Walking barbell lunges (12 reps each side)
Set w/ active rest:
- Single leg extension (12 reps each leg)
- Bench/box jumps (12)
- Leg press (two giant sets of 30)
- Jump pulse squats (pulse 5 times, jump, land, repeat)
Resume normal sets:
- Seated calf raise
- Standing calf raise (one set toes forward, one set toes angled in, one set toes angled out)
I truly hope this helps give you an idea of the type of workout you can expect from the program. Again, no two workouts are the same, so there are a TON of other workouts you'll be doing. If you do decide to purchase Body Built, the PayPal link is on my homepage here, in the top right hand corner. If you're on Instagram, hashtag your progress pics #SOFBodyBuilt so I can track your progress and you can motivate each other. :)
Eat Clean, Train Dirty,