Body By Choice Training

Weightlifting, General Fitness, Strength & Conditioning
Coach
Nick Klein

Features
4 sessions per week
Must use App app to view and log training
Program Training

Features
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Programming 4 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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.
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Sample Week
Week 1 of 12-week program
Sunday
ACC 1: Total Body 1

A1

Squat-Back-BB*

4 x 10

A2

Pulldown-Lean Away-Wide-Pronated

4 x 10

B1

Leg Curl-Lying-NDF

4 x 8

B2

Press-Flat-Medium-BB

4 x 12

C1

Abs-Hip Raise-Flat bench-Supine

4 x MAX

C2

Row-Seated-Close Neutral-1 1/4 Top*

4 x 12

D1

Calf-Seated-Machine

3 x 15

D2

Triceps Extension - Decline - DB - Neutral

3 x 15

E

External Rotation-Seated-Arm In Front-DB-Unilateral*

3 x 15

Monday
ACC 1: Total Body 2

A1

Deadlift-Trap Bar-Low Handles*

4 x 10

A2

Chin-Up-Medium Grip-Neutral*

4 x 10

B1

Back Extension-Incline-DB

4 x 12

B2

Shoulder Press-Seated-Unsupported-Neutral-DB

4 x 12

C1

Abs-Crunch-Swiss Ball

4 x 15

C2

Fly-Flat-DB*

4 x 12

D1

Calf-Standing-Machine

3 x 15

D2

Curl-Scott-Narrow-Supinated-EZ Bar

3 x 15

E

Trap 3-Supported-DB-Unilateral

3 x 15

Wednesday
ACC 1: Total Body 1

A1

Squat-Back-BB*

4 x 10

A2

Pulldown-Lean Away-Wide-Pronated

4 x 10

B1

Leg Curl-Lying-NDF

4 x 8

B2

Press-Flat-Medium-BB

4 x 12

C1

Abs-Hip Raise-Flat bench-Supine

4 x MAX

C2

Row-Seated-Close Neutral-1 1/4 Top*

4 x 12

D1

Calf-Seated-Machine

3 x 15

D2

Triceps Extension - Decline - DB - Neutral

3 x 15

E

External Rotation-Seated-Arm In Front-DB-Unilateral*

3 x 15

Thursday
ACC 1: Total Body 2

A1

Deadlift-Trap Bar-Low Handles*

4 x 10

A2

Chin-Up-Medium Grip-Neutral*

4 x 10

B1

Back Extension-Incline-DB

4 x 12

B2

Shoulder Press-Seated-Unsupported-Neutral-DB

4 x 12

C1

Abs-Crunch-Swiss Ball

4 x 15

C2

Fly-Flat-DB*

4 x 12

D1

Calf-Standing-Machine

3 x 15

D2

Curl-Scott-Narrow-Supinated-EZ Bar

3 x 15

E

Trap 3-Supported-DB-Unilateral

3 x 15

Fat Loss 1 - Intermediate*