Fit by Frank Full Body Blueprint
Fit by Frank
General Fitness, Personal Training, Strength & Conditioning, Functional Training, Functional Fitness, WeightliftingThe Fit by Frank Full Body Blueprint (FBB) is a 9 week program that I've compiled based on 8 years of one on one personal fitness training. I have worked with people at all levels of fitness, age, and physical ability, and that experience has helped me develop a comprehensive program for the individual looking for serious improvement in strength, functionality, and appearance. Broken into 3 phases with exercises and modifications that build off of each other, FBB allows you time to learn each movement and see real improvement in 9 weeks.
This program was written for beginners to intermediates, with access to a fully equipped gym, whether commercial, boutique or your own home gym. At about an hour per workout, the FBB will help you stay fit even when done at a moderate level, but optimal results are directly related to the degree to which you challenge yourself. Results occur when skilled programming is met with an equal level of intensity.
Whether you're new to strength training, want to jump back in the gym after some time away, or are looking to accelerate the level of your established training, the FBB can help you get the results you're looking for.
A
Fit by Frank Warm Up
1 x 10
B
Dumbbell Romanian Deadlift
4 x 12
C
Dumbbell Step Up
3 x 12
D
Single Arm Dumbbell Row
4 x 12
E
Push Up (FBF)
3 x 12
F
Dumbbell Hammer Curls
3 x 12
G
Bodyweight Mountain Climber
3 x 30
A
Fit by Frank Warm Up
1 x 10
B
Dumbbell Goblet Squat
4 x 12
C
Ipsilateral Single Leg RDL
3 x 12
D
Flat DB Bench Press
4 x 12
E
Seated Cable Row (neutral grip)
3 x 12
F
Lying DB Tricep Extension
3 x 12
G
Plank + Side plank
3 x 00:60
A
Fit by Frank Warm Up
1 x 10
B
DB stationary Split Squat
3 x 12
C
Dumbbell Glute Bridge
3 x 12
D
Seated Dumbbell Shoulder Press
4 x 12
E
Suspension Inverted Row
3 x 12
F
Banded Face Pull
3 x 15
G
Lying Leg Raise on flat bench
3 x 12
Frank Arriola
My name is Frank Arriola and I am a Certified Strength & Conditioning Specialist, with 8 years of coaching experience in Newport Beach, CA. Strength training is the cornerstone of who I am, and its my mission to help others incorporate this into their daily life. Becoming physically strong and capable is the best thing one can do for longevity, resilience, & overall health.
I've always said you can't go wrong getting strong. It's not uncommon for the aches and pains we face to be resolved or severely reduced by getting STRONG. 9 weeks from now I guarantee you'll be more muscular, stronger, and more confident than before!
Get Fit by Frank Full Body Blueprint
Natalia A
Lost 87 lbs from 2020-2022
Verified Athlete"I am so thankful for his motivation and support! He is genuinely interested in my success, and he pushes me to be my best! I have never felt more motivated to change, be consistent, and work hard to get where I want to be and feel HEALTHY!"
Rob V
49 yrs young, in best shape of his life
Verified Athlete"I would refer to Frank as a Master Sculptor. I came to him tired and overweight. He transformed by body in a short period of time. When those results kick in you start eating right and everything starts rolling the right direction. Thank you brother Frank"
Steven C
Lost 60 lbs, lowered HbA1C from 9 to 5.5
Verified Athlete"I've been able to decrease my A1C from 9, which is very high to 5.5 in less than a year, build muscle that I've never had before and reduce fat. Still have a ways to go, but I know my progress would not be possible without Frank."
Joel S
Lost 35 lbs and became strong as hell!
Verified Athlete"Can't believe its been almost 3 years since my original review. Still working out with Frank and I have increased my strength tremendously! Deadlift (trapbar) - 515lbs; Squat - 350lbs; Bench-press - 295lbs (working on 300!). All this coming from an over-the-hill 55 year old."
