Body By Choice Training

Coach
Nick Klein

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

sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
ACC 1 (overhead press)

A1

Shoulder Press-Standing-Neutral-DB-Unilateral

3 x 12

A2

Pulldown-Unilateral-Netural

3 x 12

B1

Press-Flat-Neutral-DB

3 x 12

B2

Row-Seated-Facepull-Forehead-Rope

3 x 12

C1

Press Down-High Pulley-Pronating-Rope*

3 x 15

C2

Curl-Incline-45 Degree-Supinated-DB

3 x 15

Monday
ACC 1 (structural 1)

A1

Split Squat-Foot Up-DB*

3 x 12

A2

Leg Curl-Lying-NDF-Unilateral*

3 x 10

B1

Step Up-Heel Elevated-DB*

3 x 15

B2

Back Extension-Incline-DB

3 x 15

C

Abs-Plank-Prone

4 x 1:00

D

Strongman-Airdyne

10 x 0:05

Wednesday
ACC 1  (bench press)

A1

Press-Flat-Swiss Ball*

3 x 12

A2

Pulldown-Lean Away-Medium-Pronated

3 x 12

B1

Shoulder Press-Seated-Unsupported-Neutral-DB

3 x 12

B2

Row-Standing-Low Pulley-Neutral-Unilateral

3 x 12

C1

Powell Raise-Incline-35 Degree-DB*

3 x 15

C2

Scapulae Retraction-High Pulley-Facing*

3 x 12

Thursday
ACC 1 (front squat)

A

Squat-DB-Heels Elevated*

3 x 12

B

Deadlift-Rack-Above Knee-Wide-BB*

3 x 12

C1

Calf-Seated-Machine

3 x 15

C2

Abs-Plank-Side

3 x 0:45

D

Neck-Standing Against Wall-Static*

4 x 1:00

E

Strongman-Airdyne

8 x 0:10

Hypertrophy 1 - Beginner