Build 2.0
JB Built
This program is the NEXT level up from Build30. This will require a full hour to accommodate more volume, more lifts, and a functional fitness workout at the end of each day. The main goal behind this program is to build muscle by designating each body part to a different day. If you saw great results from the Build30 program, or are stuck at a plateau, this is your next stop.
Here's how the program shakes out: Monday - Chest & Biceps Tuesday - Lower Body Wednesday - Back & Triceps Thursday - Rest Friday - Shoulders and Core Saturday - Full Body Sunday - Rest
A
Bench Press
1 x 1
B
Bench Press
12, 12, 12, MAX @ 65, 65, 65, 60 %
C
DB Fly
3 x 15
D
Alternating DB Hammer Curl
3 x 12
E
Barbell Bicep Curl
3 x 10
Workout
F
"Pump n Pull" For Time: 20-18-16-14-12-10-8-6-4-2 Bench Press (135/95) 10-9-8-7-6-5-4-3-2-1 Strict Pull Ups Pick as weight that allows you to break up bench NO MORE than 3x. For Example, on the set of 20, you should be able to perform without racking more than 3 times. Suggested weights for men is 135 and 95 for females. Make note of the weight you use, you will retest in 8 weeks. This is to be performed as fast as possible so make sure you have someone nearby to spot bench when the reps get tough. If you can't perform strict pull ups, use a band to help assist.
A
Back Squat
1 x 1
B
Back Squat
12, 12, 12, MAX @ 65, 65, 65, 60 %
C
Front Squat
3 x 10
D
DB Lunges
3 x 20
E
Single Leg RDL
3 x 24
Workout
F
For Time: 50-40-30-20-10 Alternating Lunges Air Squats - This workout has no weight required, but feel free to add it to the lunges if you'd like. - Workout Flow: 50 alternating lunges (25 per leg - could be forward or backward, whichever you see fit), then 50 air squats, after that complete the 40 lunges, then 40 air squats, chip your way down the list until you finished the round of 10 and 10.
A
Pendlay Row
3 x 12
B
Diamond Push-Up
3 x 12
C
Strict Bodyweight Pull-Up
3 x 10
D
DB Tricep Extension
3 x 12
Workout
E
5 Rounds For Time: 30 Mountain Climbers (per leg) 20 Alternating DB Snatches 10 Pull Ups
A
Shoulder Press
1 x 1
B
Shoulder Press
12, 12, 12, MAX @ 65, 65, 65, 60 %
C
Hanging Knee Raise
3 x 15
D
DB Arnold Press
3 x 12
E
Plank Slides
3 x 20
Workout
F
For Time: 50 Sit Ups 50 Dumbbell Shoulder To Overhead 50 Sit Ups
Full Body Workout
A
5 Sets: 20 Goblet Squats 20 Kettlebell Deadlifts 20 Push Ups 20 Kettlebell Deadlifts (eye level or overhead) 20 Sit Ups 20 Kettlebell Swings (eye level or overhead) Rest 2:00 Between Sets
Mini Pump
B
3-4 Rounds 12 Barbell Incline Bench (moderate weight) 12 Single DB Head Curl (hold one butt-end of heavy db and curl with both hands) 15 Double DB Bench Press 25 Banded Curls - Rest 1-2 Minute b/t rounds-
People spend much of their time in the gym with no plan and no program. Let this program take care of that for you. Get in, Get Fitter, Get out.
Get Build 2.0
