BiggieSHRED - DB ONLY 5 DAY 12 WEEK PROGRAM: Training by Molly OBrien in TrainHeroic

Body by Biggie

Coach
Molly OBrien

BiggieSHRED is designed to help you lost fat and reveal that lean muscle definition! Includes strength training, HIIT circuits and low-intensity cardio.

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
This program is designed for at-home (Dumbbells-Only)
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Air Squat

2 x 10

A2

Reverse Lunges

2 x 10

A3

Bird Dog

2 x 10

A4

2Leg Glute Bridge

2 x 10

B1

Bulgarian Split Squat

3 x 12

B2

Speed Squat

3 x 20

B3

DB Military Press

3 x 10

B4

DB Overhead Tricep Extension

3 x MAX

C1

Reverse Lunge to High Knee

2 x 10

C2

DB Romanian Deadlift

2 x 12

C3

Bent Over DB Row

2 x 12

C4

DB Bicep Curls

2 x MAX

D1

Wall Deadbug

3 x 10

D2

Kneeling Plank Reach

3 x 10

D3

Side to Side Heel Touches

3 x 10

Monday
Week 1 Day 2

A1

Cat-Cow

2 x 8

A2

Gecko + Bird Dog

2 x 4

A3

Spiderman Rotations

2 x 4

A4

Toe Touch Squat

2 x 8

B1

Facedown Shoulder Y Lifts

2 x 10

B2

Cross-Legged Single Leg Glute Bridge

2 x 10

B3

Tall Plank with Collarbone Taps

2 x 10

C1

DB Thruster

3 x 12

C2

Switching Split Squat Jumps

3 x 6

C3

Bent Over Row

3 x 12

C4

Jump Squats

3 x 12

C5

Plank Up Downs

3 x 6

Tuesday
Week 1 Day 3

A1

Sidelying TSpine Rotation

2 x 5

A2

1/2 Kneeling Hip Flexor with Reach

2 x 5

A3

Tall Plank to Toe Touch

2 x 5

A4

Glute Bridge March

2 x 5

B1

Push-Up

3 x MAX

B2

Bench Dips

3 x MAX

B3

Side Plank

3 x 0:25

C1

1-Arm DB Row

3 x 10

C2

DB Bicep Curls

3 x 10

D1

Single Arm DB Swing

20, 16, 12, 8

D2

DB Reverse Lunge

20, 16, 12, 8

D3

Toes Elevated Mountain Climbers

20, 16, 12, 8

D4

Russian Twist

20, 16, 12, 8

Thursday
Week 1 Day 5

A1

Air Squat

2 x 10

A2

Reverse Lunges

2 x 10

A3

Bird Dog

2 x 10

A4

2Leg Glute Bridge

2 x 10

B1

Goblet Squat

3 x 12

B2

B-Stance Hip Thrust

3 x 12

B3

Plank

3 x 0:45

C1

DB Romanian Deadlift

3 x 10

C2

ECCENTRIC Towel Hamstring Slides

3 x 10

C3

Side Plank Hip Abduction

3 x 10

D1

Plank Toe Tap Outs

3 x 10

D2

Tall Plank to Toe Touch

3 x 5

D3

Crossbody Roll-Up

3 x 6

Friday
Week 1 Day 6

A1

Pigeon Stretch

2 x 0:30

A2

Quadruped TSpine Rotations

2 x 8

A3

Spiderman Rotations

2 x 5

A4

Toe Touch Squat

2 x 5

B1

Bent Over DB Row

3 x 10

B2

DB Lateral Raise

3 x 10

B3

Hammer Curl

3 x 10

C1

DB Swing

4 x 10

C2

DB Reverse Lunge

4 x 10

C3

Bench Pushups

4 x 10

C4

Bench Single Leg Hip Thrust

4 x 10

BiggieSHRED - DB ONLY 5 DAY 12 WEEK PROGRAM