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!!

$30
Get BULKY BITCH BEGINNER
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

Plank Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 5

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Goblet Box Squat

3 x 8

B2

Alternating Cossack Squats

3 x 6

C

Leg Press

4 x 15

D

Prone Machine Hamstring Curl

3 x 12

E1

Assisted SL RDL

3 x 8

E2

Walking Lunges

3 x 10

F1

Plank

2 x 0:30

F2

Bent Knee Side Plank

2 x 0:30

G1

Pigeon Stretch

@ 1:00

G2

seated splits stretch

G3

Static Stretch

1 x 1:00

Monday
DAY 2🍖PUSH/PULL

A1

Push-Up Plus

1 x 10

A2

Lying Handcuffs

1 x 10

A3

Plank Opposite Arm Reach

1 x 5

A4

Negative Pushup

1 x 10

B1

Learning to Bench!

10, 8, 8, 8, 8 @ 45, _ , _ , _ , _ lb

B2

3 Point DB Row

3 x 10

C

60 Incline Press

3 x 12

D

Lat Pulldown-

3 x 12

E1

Cable Face Pull

3 x 15

E2

DB Lateral Raise

3 x 15

F1

Single Leg Lowering

2 x 10

F2

Reverse Crunch

2 x 10

G1

Static Stretch

1 x 1:00

G2

seated splits stretch

G3

Pigeon Stretch

@ 1:00

Tuesday
rest dayyyy

A

REST DAY YOGA 2

Wednesday
DAY3🍖-LEGS

A1

Lateral Lunge to Cross Reach

1 x 5

A2

Worlds Greatest Stretch

1 x 5

A3

Plank Shoulder Taps

1 x 30

A4

Fire Hydrant

1 x 15

A5

Fire Hydrant Circles

1 x 5

B1

Sumo KB Deadlift

4 x 8

B2

Incline Glute Bridge

3 x 15

C1

BULGARIAN SPLIT SQUAT-BW

3 x 10

C2

Glute Bridge Marching

3 x 20

D1

DB Lateral Step-Up

3 x 10

D2

Alternating Reverse Lunges

3 x 5

E

Back Extension

3 x 8

F1

Static Stretch

1 x 1:00

F2

seated splits stretch

F3

Pigeon Stretch

@ 1:00

Thursday
DAY5🍖-PUSH/PULL

A1

Lateral Lunge to Cross Reach

1 x 5

A2

Fire Hydrant Circles

1 x 5

A3

Fire Hydrant

1 x 15

A4

Plank Shoulder Taps

1 x 30

A5

Worlds Greatest Stretch

1 x 5

A6

Groiner

1 x 10

B1

Shoulder Press

3 x 10

B2

Cuban Press

2 x 12

C

Assisted Pull up machine

3 x 12

D1

SA DB Bench Press

@ 10

D2

DB Pullover

3 x 12

E1

Barbell Push-Up

3 x 8

E2

BENT KNEE INVERTED ROW

3 x 8

F1

Poliquin Lateral Raise

2 x 15

F2

DB Overhead Tricep Extension

2 x 12

F3

Seated Incline DB Curls

2 x 20

G

Cable Rotation

3 x 10

Coach
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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!

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