More than Macros LLC

Coach
Bernie Anderson

Functional Body Building Program that you're able to complete from the comfort of your own home garage. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Dumbbells KettlebellsResistance BandsBarbell PlatesBench Pull Up bar (Optional) Squat Stands (Optional) 
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 Quads, Glutes & Core

Circuit

A

10 minutes Cardio of choice: Bike, ski, row, walk, jog 3x 10 Walking Lunges, 10 Jumping Squats, 10 Calf Raises on Plate

B1

Heel Lifted 3/4 Goblet Squats

4 x 15 @ 8

B2

Bulgarian Split Squat

4 x 6 @ 8

C1

Deficit Dumbbell Sumo Squat

3 x 12 @ 8

C2

Dumbbell Sumo Squat Pulses

3 x 8 @ 8

D

Dumbbell Front Elevated Reverse Lunge

3 x 8 @ 8

E1

Banded Glute Bridge March On Bench

3 x 20

E2

Side Plank Banded Clamshell

3 x 20

Tuesday
Week 1 Day 3 - Upper Body & Core

Circuit

A

10 min FLOW 10 Shoulder Plank Taps 10 Plank Toe Touches 10 Bird Dogs Each side 20 Banded Curls 20 Banded Pull Aparts

B

Half Kneeling Landmine Press

4 x 12 @ 7

C

Dumbbell Front Raise + Lateral Raise Complex

3 x MAX

D1

Dumbbell Floor Press

3 x 15

D2

DB Floor Skull Crushers

3 x 10

E1

21s Bicep Curls

3 x 21

E2

Bench Dips

3 x MAX

F

Dumbbell Full Body Crunch

3 x 20

Thursday
Week 1 Day 5 Posterior chain

Circuit

A

3 x 10/10 Cat Cow Stretch 10/10 Thread the needle 20 Plank Pull Throughs 10 Banded Rows

B1

KB Gorilla Row

4 x 16

B2

Barbell supinated Row

4 x 12

C1

Ring Rows

3 x 15

C2

Dumbbell Bent Over Row

3 x 12

D

Rear Foot Elevated RDL

3 x 8

E1

Toe Elevated DB RDL

3 x 10

E2

DB Frog Glute Bridge

3 x 20

F1

Weighted Superman Hold

3 x 30

F2

SB Front Loaded Good Mornings

3 x 10

Coach
coach-avatar Bernie Anderson

Garage Gym Functional Bodybuilding