eddygee

Bodybuilding, Functional Training, General Fitness
Coach
eddygee

Do you know what really sucks???

When most people think “fitness” they think it solely ties into aesthetic goals, yet fitness and health stretches far beyond that.

There's nothing wrong with having physique goals, but why stop there? It should also include moving and being a fkn athlete far beyond high school and college and having the bod as a byproduct of ones physical health.

Otherwise, think of it like this: what would be the point of owning a lambo, if it's sitting in the driveway because the steering is broken and it can’t go above 30mph for more than 10 seconds? (I’m looking at you, bodybuilders 😤🤝)

But jokes aside, you shouldn't lose mobility nor get winded going up the stairs in your 20's.

You shouldn’t have back pain at 30.

Your knees shouldn’t hurt at 40

And you definitely shouldn’t stop lifting heavy weights at 50.

Let physical appearance be a consequence of your accumulated fitness and not just have it be "all show, no go".

This 4 week program is suited for all fitness levels, with aesthetic and athletic goals in mind. It starts off with a 4 workout/ week split the first week, and ramps up into 5.

So I guess the real question is, are you ready for gains?

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // plates // dumbbells // resistance bands // pull-up bar bench
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 - Legs

A1

4-Way Dead Bug

3 x 1:00

A2

Stability Ball Hamstring Curl

3 x 10

A3

Multiplane Lunge

3 x 45

B1

Bulgarian Split Squat

3 x 10

B2

Reverse Lunges

B3

High Knee Teapot

C

Heel Elevated Backsquat

D1

Calf Raise

2 x 20

D2

Banded Anterior Tib

2 x 20

E1

Foam Roll

E2

Pigeon Stretch

E3

Couch stretch

Monday
Week 1 Day 2 - Upper Body

A1

Sled Drag

1 x 20

A2

Shoulder Dislocates

1 x 15

A3

Hang from Pull-up bar

1 x 60

B1

Banded Tricep Pushdown

3 x 20

B2

Deficit Push-ups

3 x 20

B3

DB Fly

3 x 20

C

DB Floor Press

12, 10, 8, 8, 8

D

Dips

4 x 10

E

Low-Incline Bench Press

10, 8, 6, 4

F

Hammer Kickbacks

3 x 20

G

Optional Aerobic Work

1 x 20:00

Tuesday
Week 1 Day 3

Conditioning

A

Aerobic Test

25 minutes @ 75% HR. That means take 220 minus your age x 75%. That is your target HR. I want 20 minutes there.

B1

Russian KB Swing

50, 40, 30, 20

B2

Teapot Walking Lunge

10, 15, 20, 25

Wednesday
Week 1 Day 4

A1

Single Leg RDL

3 x 8

A2

Wide Grip Pull Ups

3 x 8

A3

Bent Over Rear Delt Fly

3 x 20

B1

Barbell Hip Thrust

5 x 8

B2

DB Lunges

5 x 20

C1

Partial Squat w/ pause

4 x 8

C2

Bench Adduction

4 x 20

D

DB Shrug

4 x 15

Wednesday
Week 1 Day 4
Swoley Mass - Bodybuilding + Functional Training Hybrid