Coach Connolly

Strength & Conditioning, Power Sports , Bodybuilding, Functional Fitness
Coach
Sean Connolly

The Built Different program is about building something that is new and scary. It’s something that you’ve never built before. A type of programming that’ll create a body that scares you. 

A stronger body that you’re used to. 

A more powerful body that you’ve never used before.

You’ll look in the mirror and see something that you’ve never seen before. Not a monster looking back at you, but a better version of the self you’ve been working towards. 

That’s because you’re Built Different now!

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
This program is built for the athlete that is chasing high performance and if they are lucky to have access to a commercial gym // then this will be right up their alley. There are exercises on some machines that some many not have access to of which we have given alternatives to in the comments sections. DumbbellsBarbells KettlebellsBenchCable MachinesSquat RacksWeight / Bumper Plates
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Built Different - Day 1 (Push & Pull)

A1

Incline Bench Press

12, 10, 8, 8

A2

Chin-Up

12, 10, 8, 8

B1

Seated Wide Grip Cable Row

12, 10, 8, 8

B2

Deficit Pushups

12, 10, 8, 8

C1

Standing Curl + Press

4 x 12

C2

Standing Lateral DB Raises

4 x 12

Circuit

D

Conditioning Baby!!! 20 seconds On / 20 seconds Off 16 Minutes Total Work Battle Ropes Push Ups Russian Twists Medicine / Dead Ball Slams

Monday
Built Different - Day 2 - Conditioning

Circuit

A

10 minutes jogging. Light, no more than 50% intensity Upper and lower body dynamic stretching to follow (5 minutes)

Circuit

B

Up and Back running (obviously on a basketball court) U&Bx2 @ 70% Rest 20 seconds x 15 Record the time it takes you to do the whole drill.

Circuit

C

Side to Side running (obviously on a basketball court) S2S x2 @ 70% Rest 20 seconds x 15 Note: make sure you always are facing the one way when you change direction. First COD can be left for, second COD will be the right foot and so on....

Circuit

D

Speed and power dribbling 20 seconds sequences of work 10 seconds rest 10 rounds (5 minutes of total work)

Tuesday
Built Different - Day - Lower Limb 1

Circuit

A

10 Min warm up - Jogging, bike, shooting etc. What ever it takes to get the heart rate up and ready! 3 minutes of dynamic stretching to follow

B1

Hex Bar Deadlift

10, 10, 8, 8

B2

DB Step Back Lunge

10, 10, 8, 8

C1

Prone Hamstring Curl

4 x 8

C2

Single Leg Step Ups

4 x 12

D1

Swiss Ball Hamstring Curls

4 x 10

D2

Leg Press

4 x 15

Circuit

E

2 Hand Slams (Battle Ropes) 5 Push Ups 5 Jump Squats 10 minutes - NON STOP!

Wednesday
Built Different - Day 4 - Conditioning

Circuit

A

10 minutes jogging. Light, no more than 50% intensity Upper and lower body dynamic stretching to follow (5 minutes)

Circuit

B

Corner - Baseline - Corner - Baseline Running Jog from one corner to the opposite corner on the basketball court @ 60% Sprint the baseline to the other side of the baseline @ 85% Repeat x 15 Record the time it takes you to do the whole drill.

Circuit

C

Side to Side running (obviously on a basketball court) S2S x2 @ 70% 10 push ups Rest 20 seconds x 15 Note: make sure you always are facing the one way when you change direction. First COD can be left for, second COD will be the right foot and so on....

Circuit

D

Speed and power dribbling & Single Arm wall throws 20 seconds sequences of work 10 seconds rest 20 seconds of Right hand throws against the wall 20 seconds of Left hands throws against the wall 10 seconds rest 10 rounds

Thursday
Built Different - Day 5 - Arms and Shoulders

Circuit

A

You know the drill! Followed by 3 mins of dynamic stretching

B1

Standing DB Curl - Supinated Grip

12, 12, 10, 10

B2

Prone Incline DB Row

12, 12, 10, 10

B3

Standing Barbell Curls

12, 12, 10, 10

C

Bench Dips

12, 12, 10, 10

D1

Seated Incline DB Tricep Extensions

12, 12, 10, 10

D2

Kneeling Tricep Cable Pushdowns

12, 12, 10, 10

Circuit

E

Buy Out. 100 DB Curls 100 Standing Cable Push Downs GO!!! Make sure the reps are as good as they can be. No shit reps or swinging. Be honest and true to it

Friday
Built Different - Day 6 - Conditioning 3

Circuit

A

Warm Up - 10 mins Dynamic stretching - 3 mins

Circuit

B

100m run 2 @ 50% 4 @ 70% 4 @ 80% 1:1 work rest ratio

Circuit

C

40m runs 4 @ 70% 4 @ 80% 4 @ 90%

Circuit

D

Cool Down Run 500m

Saturday
Built Different - Day 7 - Lower Limb 2

Circuit

A

Warm up!!! Make sure the heart rate is read to go. I'll leave the type of warming up to you! 3 minutes of dynamic stretching to follow

B1

Belt Squat

4 x 12

B2

Seated Hamstring Curl

4 x 10

C1

Front Foot Elevated Split Squat

12, 12, 10, 10

C2

Snatch Grip RDL

10, 10, 8, 8

D1

Standing Calf Raise

3 x 20

D2

Pogo Jump

3 x 20

Circuit

E

Bike Ride Continuous for 20 mins. You've had a huge week so let's just tick the legs over eh? Good work!

Coach
coach-avatar Sean Connolly

Built Different