More than Macros LLC

Coach
Bernie Anderson

A programmed designed to get you the physique you want with functional movements using dumbbells, barbells, kettlebells, bands, and a few other modalities in the gym.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Gym equipment found in both a Crossfit gym or a commercial gym.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 Glutes, Quads & Core 

Circuit

A

10 min cardio of choice: bike, incline walk, stair stepper 3x 10 walking lunges, 10 jumping lunges, 10 Banded Monster Walk

B1

Heel Lifted 3/4 Goblet Squats

4 x 15

B2

Bulgarian Split Squat

4 x 8

C1

Smith Machine Sumo Squat

3 x 12

C2

Dumbbell Sumo Squat Pulses

3 x 8

D

Smith Machine Split Stance Squat

3 x 8

E1

Banded Glute Bridge March On Bench

3 x 20

E2

Single Leg Weighted Toe Touches

3 x 10

Tuesday
Week 1 Day 3 - Upper Body & Core

Circuit

A

10 min Flow for quality – 10 Plank Shoulder Taps, 10 Plank Toe touches, 10 Bird Dog, 20 Banded Curls, 20 Banded Front Raise

B

Barbell Strict Press

4 x MAX

C1

Alternating DB Front Raise

3 x 16

C2

DB Lateral Raise

3 x 12

D1

Dumbbell Floor Press

3 x 20

D2

DB Floor Skull Crushers

3 x 10

E1

21s Bicep Curls

3 x 21

E2

Dip Machine

3 x 12

F

Dumbbell Full Body Crunch

3 x 20

Thursday
Week 1 Day 5 - Posterior Chain

Circuit

A

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

B1

V Bar Seated Row

4 x 15

B2

Supinated Dumbbell Row

4 x 12

C1

Weighted Strict Pullup

3 x 10

C2

Dumbbell Reverse Fly

3 x 10

D

DB Rear Foot Elevated RDL

3 x 12

E1

Toe Elevated DB RDL

3 x 12

E2

DB Frog Glute Bridge

3 x 20

F

Back Extension

3 x 15

Coach
coach-avatar Bernie Anderson

Gym Functional Bodybuilding