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The Build Program

Train With Tineke

Coach
Tineke Kwast

Are you new to the world of fitness or feeling unsure about what to do at the gym?

Have you been working out for a while but not seeing the results you want?

If so, then you're in luck! The BUILD Program is here to help you build a strong foundation over the next 12 WEEKS with both barbell and bodyweight exercises, and this program is prefect for beginner/moderate athlete.

The program includes three total-body strength and conditioning workouts each week, each lasting 40-50 minutes. Perfect for busy people who want to make the most of their gym time, our program will help you get in, get out, and get on with your day.

With the right training program and a solid nutrition plan, there's no excuse not to reach your goals. Whether you want to build muscle, lose weight, or just feel healthier, I'll help you get there. I will guide you through squats, deadlifts, presses, push-ups, pull-ups, rows, and more, with progressions and regressions to suit your level of fitness.

So, if you're ready to stop just going through the motions and start seeing real results, then join the BUILD Team today! Let's start training and achieving our goals together.

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Build Your BASE!
New to strength training or been out of the game for awhile? Perfect! Want to master strict push-ups? Or get that strict pull-up? You can! Build is the perfect program for you to improve your foundational strength!
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Know your "WHY"
I've realized the majority of people just want to feel good, look good, and be HEALTHY! The Build Program simplifies training with effective and efficient workouts to accomplish those goals!
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A Program for ANYONE!
The Build Program is a tried and proven program prioritizing fundamental movement patterns with the proper regressions & progressions scalable to any ability level.
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MINIMAL TIME FOR MAXIMAL RESULTS!
With just 3 Total-Body Strength & Conditioning Workouts each week, you're able to get the perfect amount of both volume and frequency. This is BY FAR my favorite training split for 99% of people as it allows you to get stronger, fitter, and maximize recovery. The best part?! You don't have to live in the gym to get AMAZING RESULTS!! Just 3 hours a week is all you really need!
Features
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Unlimited & Direct Support from ME!
I am here for you every step of the way to hold you accountable and provide the feedback you need to grow and improve!
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Programming 5 days per week
Expect 3 Total-Body and 2 optional aerobic workouts each week. Baseline is a perfect program challenging for athletes of any level or background.
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Exercise Video Guidance
Includes detailed Instructional videos with me demonstrating every single workout & exercise to guide you and make execution flawless and easy.
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Detailed, expert instruction
Beyond sets and reps, I'll give you the small (but important) details you'll need in each training session so that you get the exact right stimulus.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I am able to push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, plates, dumbbells, bench
Recommended
Rower, assault bike, bike erg.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Warm-up

A

2 rounds of: 1 min easy walk or jog on treadmill/row/stationary bike (your choice) 10 air squats 5 inch worms

B1

Back Squat

3 x 10 @ 60 %

B2

Lat Pulldown

3 x 1

C1

Incline DB Bench Press

4 x 12

C2

Butterfly sit-ups

4 x 15

Conditioning

D

**Choose between Option A or Option B!! *CHOOSE ONE OPTION ONLY!! Option A) For time: 21-15-9 Calorie row WB shots (20/14) *200m run/8 lateral burpees over the rower after each round! *your choice between running or lateral burpees over the bar Option B) Work Intervals EMOM x10 alternating minutes: odd: Max distance row/bike/run/ski-erg (your choice, but choose 1 machine only!) even: REST *5x through this circuit Notes: *EMOM=Every minute on the minute *this is a simple workout that's essentially 1 minute of work and 1 minute of rest repeated for 5 rounds total. It will take exactly 10 minutes!

Monday
Week 1 Day 2

Conditioning

A

Choose between A,B, or C -CHOOSE 1 OPTION ONLY!! Option A) 4 or 5 rounds of: 15 sec jog 15 sec fast walk 30 sec jog 30 sec fast walk 45 sec jog 45 sec fast walk 60 sec jog 60 sec fast walk *1 min easy walk between rounds * *Simple fun jog/walk workout where the entire point is to keep you engaged and focused on the clock and it will make the time go by faster I swear! Option B) 30 sec on/30 sec rest x30 minutes 1) Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *if no machines, then just modify to easy dynamic movements such as: -slow perfect air squats -controlled burpees -reverse lunges -single skips w/jump rope Option C) Go for a leisurely bike ride/swim/walk or just try and accumulate 8-10k steps throughout the day!

Tuesday
Week 1 Day 3

Warm up

A

2 rounds of: 15 calorie row/bike/ski (your choice) 10 banded goodmornings 5 PVC Passthroughs

B1

Deadlift

3 x 10 @ 60 %

B2

Seated DB Press

3 x 12

C1

Chin-Up

4 x 8

C2

Lying Leg Raise On Bench

4 x 15

Conditioning

D

**Choose between Option A or Option B!! *CHOOSE ONE OPTION ONLY!! Option A) 8 min AMRAP of: 3 rounds of: 16/12 calorie assault bike 16 alternating DB snatch -then max double unders/single skips with time remaining in the 8 minutes! *AMRAP=As many rounds/reps as possible in a given time domain (in this particular workout the time domain =8 minutes) Option B) Work Intervals 8x250m row *30 sec rest between intervals *goal is fastest overall time to complete all 8 intervals (including the rest time) Notes: *program rowing monitor as select workout >new workout>intervals>distance>250m>30 sec rest>hit the checkmark box *if you have questions let me now and I'll send you a video.

Wednesday
Week 1 Day 4

Conditioning

A

Choose between A,B, or C -CHOOSE 1 OPTION ONLY!! Option A) EMOM x30 alternating minutes: odd: max distance row/bike/run/ski (your choice) even: rest *15x through this simple circuit Option B) 30 sec on/30 sec rest x30 minutes 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *if no machines, then just modify to easy dynamic movements such as: -slow perfect air squats -controlled burpees -reverse lunges -single skips w/jump rope Option C) Go for a leisurely bike ride/swim/walk or just try and accumulate 8-10k steps throughout the day!

Thursday
Week 1 Day 5

Warm up

A

3:00 minutes Row/Treadmill (run) 3 Rounds 10 Arm Circles 5 single arm DB strict press @light weight 15-20 seconds Middle Plank Hold

B1

Bench Press

3 x 10 @ 60 %

B2

Bodyweight Inverted Row

3 x 12

C1

DB Reverse Lunge

4 x 20

C2

Plank

4 x 0:30

Circuit

D

**Choose between Option A or Option B!! *CHOOSE ONE OPTION ONLY!! Option A) 2:30 work / 1 min rest x 4 rounds: 600m bike erg/300m row 12 DB power cleans 8 DB thrusters then max distance bike/row with time remaining in the 2:30 Option B) Stair Mill 6 rounds of: (12 minutes total) 1 min moderate pace (NO HANDS ON RAILS) 1 min slow pace hands on rails *Just one extra rep *these stair mills are amazing, they are hard AF, but perfect for a big man like you, and not hard on the joints

Coach
coach-avatar Tineke Kwast

With over 8 years of training and coaching experience, I’ve done it all and seen it all and know exactly how to get you from where you are, to where you want to be!

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Your health is the best investment you can make.

We pay a price to be fit and healthy. We also pay a price to be overweight and metabolically sick. Remember, if you don't make time for your wellness, you'll be forced to make time for your sickness.

Get The Build Program
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The Build Program