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Rebrand Your Body Women's Muscle Building Program Phase 1

VBA Fitness

Coach
Zack Mathews

VBA Fitness welcomes you to the first muscle building women's program designed for ladies that have a skinny fat body type, are naturally skinny and want to add muscle, or want to preserve muscle mass while they lose fat.

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Build Lean, Defined Muscle
Your workouts will help you get a toned, defined look. Workouts have an extra emphasis on your glutes, back, & arms.
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Get Stronger Than You've Ever Been
Strong is sexy. Push yourself on key exercises that will help transform your physique.
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Learn To Eat For Your Goals
Get a free nutrition guide that will walk you through exactly what to do based on your current goal. Specific instructions for skinny fat, ectomorphs, and fat loss goals.
Features
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Programming 6 days per week
3 days per week strength training following a lower body, upper body, and full body split. 2 days cardio & 1 optional body part specific workout
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Exercise Video Guidance
Video tutorial of all exercises in the program.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Log all your workouts from your phone to allow yourself to improve week over week.
Equipment
Required
Standard Gym Equipment // Barbells // Barbells // Sliders // Pull-up Bands & Mini bands
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Lower Body Warm Up

Perform each exercise one time for the allotted reps or time. Warm up should take around 8 - 10 minutes. Bird Dogs - 6 reps per side Foot elevated hip flexor stretch - 30 seconds each side Pigeon pose - 30 - 45 seconds each side 90/90 rotations - 8 reps each side Lying hamstring leg lowers - 6 reps each side All videos are linked with instructions. Mark completed when finished.

B1

Reverse Lunges

3 x 8

B2

Side Planks

3 x 15

B3

Dumbbell Deadlifts

3 x 10

C1

Trap Bar Deadlifts

3 x 5

C2

Glute Bridge

3 x 10

D1

Goblet Squat

3 x 12

D2

Sliding Leg Curl

3 x 8

D3

Pushup position hip flexion

3 x 8

Monday
Week 1 Day 2

Prep

A

Upper Body Push Day Warm Up

Perform one round of each movement for the allotted time period. All videos are attached for demonstration. Prayer stretch - 30 seconds (about 5 deep, slow breaths) Half kneeling thoracic rotations - 4 per side Scorpion pec stretch - 30 seconds per side (about 5 deep, slow breaths) Scap Pushup - 10 reps Superman handcuffs - 6 reps

B1

Low Incline Neutral Grip Chest Press

3 x 8

B2

DB Rows

3 x 8

C1

Lat Pulldowns

3 x 10

C2

Posture Pushups

3 x 8

C3

DB Bicep Curls

3 x 10

D1

Split Stance One Arm Shoulder Press

3 x 12

D2

Cable Machine Bicep Curls

3 x 12

D3

Cable Machine Pushdown Variations

3 x 12

Tuesday
Week 1 Day 3

Prep

A

Recovery Day Mobility Work

Continuing to stretch and move your body is important on your off days because it will help promote recovery, and can help reduce muscle soreness. Cat/Cow - 10 reps Prone Cobra - 10 reps Frog Pose - 60 seconds Pigeon Pose -60 seconds per side Hip Flexor To Hamstring Stretch - 5 reps each side. Hold each position for 3 seconds QL stretch - 30 seconds / side Inchworm Walkouts - 4 reps

B

Cardio

1 x 60:00

Wednesday
Week 1 Day 4

Prep

A

Full Body Day Warm Up

Perform each exercise one time for the allotted time or reps. One leg inner thigh stretch - 30 seconds per side Squat stands with shoulder mobility - 6 reps shoulder dislocations (scary name lol) - 10 reps Plank to downward dog - 10 reps Side Plank - 20 sec per side All videos are linked with instructions. Mark completed when finished.

B1

Barbell Box Squats

3 x 8

B2

DB Z Press

3 x 8

C1

Chest Supported Rows

3 x 10

C2

One Leg Hip Thrust

3 x 10

D1

Single Leg Dumbbell Deadlift

3 x 10

D2

Core Plate Drags

3 x 8

E1

Barbell Bicep Curls

3 x 12

E2

Lateral Lunges

3 x 8

E3

High Planks

3 x 30

Thursday
Week 1 Day 5

Prep

A

Recovery Day Mobility Work

Continuing to stretch and move your body is important on your off days because it will help promote recovery, and can help reduce muscle soreness. Cat/Cow - 10 reps Prone Cobra - 10 reps Frog Pose - 60 seconds Pigeon Pose -60 seconds per side Hip Flexor To Hamstring Stretch - 5 reps each side. Hold each position for 3 seconds QL stretch - 30 seconds / side Inchworm Walkouts - 4 reps

B

Cardio

1 x 60:00

Friday
Week 1 Day 6

A1

Mini Band Hip Walk To Jump - Lateral

1 x 5

A2

Mini Band Hip Walk To Jump - Linear

1 x 5

A3

Walking Lunges

1 x 8

A4

Frog Pumps

1 x 15

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Your Transformation Starts Now

It's time to take action. Phase 1 is only a click away!

Get Rebrand Your Body Women's Muscle Building Program Phase 1
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FAQs
How many days per week do I need to workout?
You want to find what works for you! Ideally you would be able to do 2 - 4 strength training workouts and 1 - 3 days of cardio per week.
How quickly can I expect results?
Results take time. Know that building muscle is harder and takes more time than losing fat. As long as you are consistent, you should expect to start seeing changes in 4 - 6 weeks.
The Proof
verified-athlete-avatar Kassandra

Muscle Building & Fat Loss

Verified Athlete

"It was great being able to not only see my body start to slim down but to also see muscles I had never seen before. Now, I'm addicted and couldn't thank him enough!"

verified-athlete-avatar Kimberly

Muscle Building & Fat Loss

Verified Athlete

"The workouts changing every 4 weeks keeps it fun and challenging at the same time. So far I've seen incredible results, I'm so much stronger, I've lost weight but most importantly I feel incredible."

Rebrand Your Body Women's Muscle Building Program Phase 1