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Body By Brick 5.0

BrickBuilt Strength

Functional Fitness, Functional Training
Coach
Dom Dixon

This 12-week program is designed for people who have had some experience following or reading a workout program with dedicated compliance. This program is perfect for those who want to fall in love with their fitness and the process.

The functional strength training with an endurance component blends for the right amount of progression.

Hitting dead ends, burned out on your training, curious to what functional strength training is all about without, then this program is PERFECT for you.

If you want to fall in love with your fitness then this is your chance, get started today!

You can expect, video demos for all movements and...

Coaching and feedback on your workouts...

5 days of training each week with active recovery and rest days as well, and you should expect to be in the best physical and mental shape of your life.

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Leverage the Pros
I've designed this program myself using years of coaching and training experience so you get the most out of every single set, rep, and training session.
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Be at Your Best
These next 12 weeks are deigned to put you in the best physical and mental shape of your life.
Features
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Programming 6 days per week
6 Days of warmup, strength, conditioning, and accessory work to bring out your best with an active recovery day suggested.
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Demo Videos
I've filmed each movement in the program so you know exactly what to do and how to do it.
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Detailed, expert instruction
Beyond the sets and reps, I'm giving you every detail you need to execute the program perfectly.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get a training platform that works as hard as you do.
Equipment
Required
Barbell, squat rack, dumbbells, kettlebells, stretch bands
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Sample Week
Week 1 of 12-week program
Sunday
Day 1

Circuit

A

Warm up: 2 rounds: Curtys step downs x 5 each (2-3 sec lowering) Dual knee banded TKEs x 10 Hip CARs x 3 each Banded ankle rocks x 10 each

B

Back Squat

3, 3, 3, 3, _ @ _ , _ , 70, 80, 90 %

C1

DB reverse lunge + split squat

3 x 5

C2

Walking DB RDL

3 x 8

D1

Weighted single leg squat to bench

3 x 8

D2

DB wide stance good morning

3 x 10

E1

Standing Calf Raise

E2

Diamond Plank Crossbody Knee Drive

3 x 12

Monday
Day 2

Circuit

A

Warm up: 2 rounds: Scap push ups x 10 Banded tall plank plate walkovers x 10 total Banded archery row x 10 total ( alternating) Seated band pull apart x 10 Downward dog alt toe taps x 20 total Scap push ups x 10 Banded face pulls x 10 Cat/Camels x 10 total

B1

Barbell strict press

3, 3, 3, 3, _ @ _ , _ , 70, 80, 90 %

B2

Banded Pull Aparts

3 x 15

C1

Bent over DB alt row (thera band around knees)

3 x 12

C2

DB 1/2 kneeling Arnold press

3 x 10

D1

DB front to lateral raises

3 x 10

D2

Supinated inverted row

E1

DB Floor Skull Crushers

3 x 12

E2

Plank walk outs

Tuesday
Day 3

Circuit

A

Dynamic warm up 1-2 rounds: Knee hug x 15ft Walking quad pull x 15 ft Walking hip openers x 15ft Toy soldiers x 15ft High knees x 15 ft Leg swings x 10 each leg

Running intervals

B

Running intervals 200m run warm up. (incline between 1.0-2.5) “Rest 1:1” ( so the amount of time it takes you to complete each round) 2 sets: 400m run @moderate pace Rest “” 300m run @moderaley faster pace Rest “” 200m run @fastest pace Rest 3 mins and repeat Row substitute: 200m run warm up. (incline between 1.0-2.5) “Rest 1:1” ( so the amount of time it takes you to complete each round) 2 sets: 400m row @moderate pace Rest “” 300m row @moderaley faster pace Rest “” 200m row @fastest pace Rest 3 mins and repeat 5 min cool down walk

C1

MB deadbugs

4 x 12

C2

Plank rocks

4 x 20

C3

Side Plank

4 x 20

Wednesday
Day 4

Circuit

A

Recovery flow: 3 sets of the following: Knee CARs x 5 each Thoracic CARs x 5 each direction Rig supported hamstring stretch x 30 sec each side Thread the needle x 5 each

B1

Superman Hold

4 x 10

B2

Slow controlled bicycles

4 x 20

B3

Candle sticks

4 x 10

Thursday
Day 5

Circuit

A

Warm up: 2 rounds: Banded good mornings x 10 (2-3 sec lowering) KB jefferson curl x 5 ( heavy exhale) 90/90 stretch x 10 total Banded cowboy walks x 15ft F/R (maintain ¾ squat stance)

B

Sumo Deadlift

3, 3, 3, 3, _ @ _ , _ , 70, 80, 90 %

C1

Cossack Lunges

3 x 10

C2

DB 1/2 kneeling Arnold press

3 x 12

D1

Curtsy Split Squat

3 x 8

D2

DB Hammer Curl

3 x 10

E1

Suitcase March

3 x 10

E2

Quadruped bird dogs

3 x 12

Friday
Day 6

Circuit

A

Warm up 2 rounds: Banded pull a parts x 10 200m jog Scorpion kicks x 10 total World's greatest stretch x 6 each

Running intervals

B

CARDi Party: 4 rounds (60 sec rest between rounds) 1 min run@80% effort 10 cal echo bike or 12 cal assault bike or 15 cal C2 Bike 20 ab mat sit ups or 12 GHD sit ups

C1

DB crossbody SL RDL

3 x 8

C2

DB Incline Seal Row

3 x 10

D1

Side Side FR Marching

3 x 10

D2

Quadruped plate pull throughs

3 x 10

Coach
coach-avatar Dom Dixon

Founder/ Owner Dom believes everyone is unique and should be approached that way “ we all have things that are different about us and make us who we are, so why not embrace that and become the best version of ourselves”

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