BULKY BITCH BEGINNER: Training by Daddy Bristow in TrainHeroic

BULKY BITCH BEGINNER

Body By Daddy

Coach
Daddy Bristow

ONE OF MY MOST POPULAR PLANS- "BULKY BITCHES" NOW FOR BEGINNERS. Want scary dog privilege ? Bulky Bitches Beginner is a plan for those who are new to fitness and want to get stronger and LOOK STRONGER!!

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going
Equipment
Required
barbell // plates // bench // dumbbells // leg press // pullup/dip bar
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
DAY 1🍖LEGS

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Goblet Box Squat

4 x 8

B2

Single Leg RDL

4 x 8

C1

Prone Machine Hamstring Curl

4 x 12

C2

Front Foot Elevated Split Squat

4 x 10

D

Leg Press

4 x 15

E1

Walking Lunges

3 x 10

E2

Narrow Stance Air Squat

3 x 15

F1

Static Stretch

1 x 1:00

F2

seated splits stretch

F3

Pigeon Stretch

@ 1:00

F4

Foam Roll IT Bands

1 x 1:00

Monday
DAY 2🍖PUSH/PULL

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Bench Press

4 x 8

B2

3 Point DB Row

3 x 10

C1

60 Incline Press

3 x 12

C2

Cable Face Pull

3 x 15

D1

Assisted Dip Machine

3 x 10

D2

DB Reverse Fly Reverse Grip

3 x 12

E1

Plank

3 x 0:30

E2

Plank Pike

3 x 10

E3

Straight Leg Straight Arm Sit-Up

3 x 5

F1

Static Stretch

1 x 1:00

F2

seated splits stretch

F3

Pigeon Stretch

@ 1:00

F4

Foam Roll IT Bands

1 x 1:00

Tuesday
rest dayyyy

A

REST DAY YOGA 2

Wednesday
DAY3🍖-LEGS

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Sumo KB Deadlift

4 x 8

B2

Back Extension

2 x 10

C1

Bulgarian Split Squat - glute

3 x 8

C2

Glute Bridge Marching

3 x 20

D

Glute- Leg Press

4 x 10

E1

DB Lateral Step-Up

3 x 10

E2

Alternating Step Downs

3 x 0:30

F1

Dead Bug Cross Connect

3 x 0:30

F2

Superman

3 x 10

G1

Static Stretch

1 x 1:00

G2

seated splits stretch

G3

Pigeon Stretch

@ 1:00

G4

Foam Roll IT Bands

1 x 1:00

Thursday
DAY5🍖-PUSH/PULL

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Shoulder Press

4 x 5

B2

Cuban Press

2 x 12

C

Assisted Pull up machine

4 x 8

D1

SA DB Bench Press

@ 8

D2

DB Pullover

3 x 12

E1

Poliquin Lateral Raise

3 x 15

E2

DB Overhead Tricep Extension

3 x 12

E3

Seated Incline DB Curls

3 x 20

F

Roman Chair Leg Raises

3 x 10

Coach
coach-avatar Daddy Bristow

Hi! Been in the biz for 11 years now. Worked with a variety of populations. A few years ago I saw a need to help my own community. So I started writing plans just for us!

BULKY BITCH BEGINNER