Hot Seller

LEGENDS🥊

Body By Daddy

Coach
Daddy Bristow

Androgynous FIT! I wrote this plan after many requests to look like a particular character named Vi. This program is aimed to create a masc looking upper body thats athletic and a femme looking lower body. If that is your goal-then this plan is for YOU

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 5 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,
Equipment
Required
barbell // plates // dumbbell // jump rope // cable // Incline Bench
Recommended
boxing bag
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
DAY 1🥊UPPER CUTS

A

Jump Rope

1 x 5:00

B1

Fire Hydrant Circles

1 x 5

B2

Fire Hydrant

1 x 15

B3

Shoulder Taps

1 x 30

B4

Worlds Greatest Stretch

1 x 5

B5

Groiner

1 x 10

B6

Lateral Lunge to Cross Reach

1 x 5

C1

SA Push Press

3 x 10

C2

Squat Jump

3 x 10

D1

30 Degree Incline DB Bench Press

4 x 10

D2

Incline DB Reverse Fly

3 x 12

E1

Wide Grip Neutral Pulldown

4 x 12

E2

Single Arm Cable Press

4 x 10

F1

Pike Pushup

3 x 0:20

F2

Cable Rotation

3 x 10

F3

Bench Dips

3 x 0:20

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

Monday
DAY2🔪-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

Straight Leg Fire Hydrant

2 x 5

B2

Straight Leg Donkey Kick

2 x 10

C1

Landmine Squat

4 x 10

C2

X- Band Lateral Walks

2 x 10

D1

Bulgarian Split Squat - glute

3 x 12

D2

deep ass goblet squat

3 x 10

E1

High Step Up

3 x 10

E2

DROP SQUATS

3 x 10

F1

Dead Bug Cross Connect

3 x 20

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

Wednesday
DAY3🥊TOP HEAVY

A

5 min Jump Rope

@ 5:00

B1

Fire Hydrant Circles

1 x 5

B2

Fire Hydrant

1 x 15

B3

Shoulder Taps

1 x 30

B4

Worlds Greatest Stretch

1 x 5

B5

Groiner

1 x 10

B6

Lateral Lunge to Cross Reach

1 x 5

C1

Standing Calf Raises

2 x 0:20

C2

Single Leg Hop Stabilization

2 x 5

C3

Single Leg Hop

2 x 5

D1

Band Pull-Apart

2 x 20

D2

Cuban Press

2 x 10 @ 5 lb

D3

Seated DB Press

12, 12, 10, 10

E1

Single Arm Cable Row

3 x 10

E2

Cable Lateral Raise

3 x 12

F1

Dumbbell Flat Bench Curl

3 x 12

F2

DB Tricep Extension

3 x 12

G1

Push-Up

@ 0:20

G2

Straight Leg Straight Arm Sit-Up

3 x 10

Thursday
DAY4🔪-KILLER 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

Single Leg Glute Bridge

2 x 10

B2

Bent Knee Side Plank Dip

2 x 10

C

Smith Machine Glute Bridge

4 x 10

D1

Sumo KB Deadlift

3 x 8

D2

Front Foot Elevated Split Squat

3 x 10

E1

Alternating Step Downs

3 x 0:30

E2

Wideouts

3 x 0:30

F1

Lying Trunk Twist

4 x 10

F2

Hanging Knee Raise

4 x 5

Friday
move around

A

10 min Jump Rope

B

10 min Heavy Bag -

C

Heavy Bag Routine 2

Coach
coach-avatar Daddy Bristow

HI! Daddy here, 11 years as a trainer, gay my whole life!

LEGENDS🥊