BiggieSCULPT - DB Only 4 Day x 12 Week Program: Training by Molly OBrien in TrainHeroic

Body by Biggie

Coach
Molly OBrien

Our most popular program, BiggieSCULPT is designed to help you build and reveal that beautiful lean muscle!! Guaranteed to give your body new shape and definition! This program focuses on strength training.

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
This program is designed for at-home use and only requires dumbbells!We recommend having DBs of 5-35lbs (and heavier) for best results // however you can do this program with lighter loads
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Child's Pose with Side Opening

1 x 5

A2

Sidelying TSpine Rotation

1 x 5

A3

1/2 Kneeling Hip Flexor with Reach

1 x 5

A4

Tall Plank with Collarbone Taps

1 x 10

B

Standing Arnold Press

C1

1 Arm Row in Bench Plank

C2

Bench Tricep Dips

3 x MAX

D1

DB Lateral Raise

D2

Bent Over Rear Delt Fly

E

DB Bicep Curls

Monday
Week 1 Day 2

A1

1/2 Kneeling Hip Flexor with Reach

2 x 5

A2

Spiderman Rotations

2 x 5

A3

Glute Bridge

2 x 12

B1

DB Reverse Lunge

B2

B-Stance Hip Thrust

C1

DB Swing

3 x 15

C2

ECCENTRIC Towel Hamstring Slides

D1

Goblet Squat

D2

Side Plank

2 x 0:25

E1

Tall Plank with Collarbone Taps

3 x 12

E2

Crossbody Roll-Up

3 x 6

E3

Alternating Leg Lowers with Back Support

3 x 12

Wednesday
Week 1 Day 4

A1

Air Squat

2 x 8

A2

Lateral Hurdle Walk

2 x 8

A3

Scap Push-Up

2 x 5

A4

Side Plank

2 x 0:30

B1

DB Romanian Deadlift

B2

Gecko + Bird Dog

3 x 8

C1

Front Foot Elevated Split Squat

C2

1-Arm DB Row

D

DB Twist Curl

E1

Sidelying Clamshells

3 x 15

E2

Heel Elevated Hip Thrust + Abduction

3 x 25

Friday
Week 1 Day 6

A1

Tall Plank to Toe Touch

2 x 5

A2

Spiderman Rotations

2 x 5

A3

Toe Touch Squat

2 x 5

A4

Collarbone Tap to Reach to Crossbody Climber

2 x 5

B1

DB Rear Foot Elevated Split Squat

B2

1/2 Kneel 1 Arm Press

3 x 10

B3

RKC Plank

3 x 0:30

C1

DB Bird Dog Row

C2

ECCENTRIC Towel Hamstring Slides

C3

Side to Side Heel Touches

2 x 15

D1

ECCENTRIC Kneeling Pushup

D2

DB Overhead Tricep Extension

E1

Side Plank Hip Abduction

2 x 12

E2

2-Way Mountain Climbers

2 x 6

BiggieSCULPT - DB Only 4 Day x 12 Week Program