Basic to Badass 2: Training by Zachary Phillips in TrainHeroic

ReadyUp Athletic Development

Women's Training, General Fitness, Miscellaneous, Functional Training, Personal Training, Strength & Conditioning
Coach
Zachary Phillips

The Basic to Badass 2 program is a continuation of the program series designed for those brand new to training, returning after a long layoff and for those looking to follow a basic, structured plan. Basic to Badass 2 will increase your strength, build muscle and improve conditioning. The goal for this program is for the athlete to move, feel and look better and to be comfortable in a gym and with strength movements.

At the conclusion of this program the athlete will be ready to begin other ReadyUp programs such as Barbell Basic, Basic Tactical Strength and Basics for Lean Strength. The athlete may chose to repeat this program (it is yours for a year) or to start Basic to Badass part 3 to continue this type of program, 

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Dumbbells // Kettlebells // Bench // TRX // bands and/or cable or Keiser machine // barbell // trap bar. Conditioning equipment of choice such as air bike // rower // ski erg // sled // jump rope // punching bag. A heart rate monitor is highly recommend. 
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Sample Week
Week 1 of 12-week program
Sunday
BtB2 PH I A1

A1

TRX Plank

2 x 60

A2

Bird Dog

2 x 4 @ 0:15

A3

Band Half Kneeling Chop

2 x 10

B1

Landmine Goblet Squat

2 x 15

B2

Lat Pulldown

2 x 15

C1

Step-Up

2 x 15

C2

2 Dumbbell Bench Press

2 x 15

D

Airdyne

Tuesday
BtB2 PH I B1

A1

TRX Side Plank

2 x 1:00

A2

Half Kneeling band Lift

2 x 10

B1

Trap Bar 2 Plate Block Pull

3 x 12

B2

Push-Up

3 x 12

C1

2 Dumbbell Lateral Lunge

3 x 12

C2

Standing Single Arm Low Cable Row

3 x 12

D

Airdyne

Thursday
BtB2 PH I A2

A1

TRX Plank

2 x 60

A2

Bird Dog

2 x 4 @ 0:15

A3

Band Half Kneeling Chop

2 x 10

B1

Landmine Goblet Squat

3 x 10

B2

Pull-Up

5, 5, MAX

C1

Step-Up

3 x 10

C2

2 Dumbbell Bench Press

3 x 10

D

Airdyne

Basic to Badass 2