Build - Phase 1.1

DB3 Fitness Systems

Coach
Christopher Reed
  • Love the gym but getting bored with the same old plan?
  • Know a lot about lifting but want to start taking care of your body?
  • Want to learn more about the science behind a balance training program so you can take care of yourself?

**The Build Program by DB3 Fitness Systems is for you! **

This program is built for the intermediate to advanced person who wants to grow their athletic base and potential. The Build Program is designed to help you take the next step in your training and fitness journey. With one payment, you will have access to this program FOR LIFE!

It is perfectly balanced in terms of strength, power, stability, balance, mobility, cardiovascular fitness, and more. Our aim to prepare the perfect plan so all you have to do is do the work. This is phase 1 of this program which will soon have 4 phases, just like our foundations program.

If you are tired of the same old lift and not seeing results, Build your body with us and let's take your fitness and health to new heights.

$49
Get Build - Phase 1.1
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Battle Test Your Body
A blend of mobility, stability, strength, and balance will leave you ready for any challenge that life throws at you. Designed to challenge you in every plane of motion, across multiple ranges of motion, your body will be battle tested so you are prepared for the world at hand.
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Strike An Athletic Balance
Too many programs move from front to back or side to side. Single plane movements may get you looking strong and fit, but don't get the job done for someone looking to peak their athletic potential. We are designed to experience and move across combinations of all planes of movement, at varying degrees of force. The Build Program gives you exactly that
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Break Through Your Plateau
Traditional exercises are GREAT when you are first starting out. After a while though, the same old exercises get you the same old results. Break through the sticking point by testing the body in a variety of different ways, creating the best environment for change.
Features
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Access to your coaches
Access to the DB3 Team via messaging if you ever have questions
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
DB3 videos are sourced through expert coaches including our own. Each video will leave you fully prepared to tackle the exercise in front of you.
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Delivered through TrainHeroic
TrainHeroic is the best app on the market, and I have tested them all
Equipment
Required
Barbells and Plates // Dumbbells // Ketllebells // Cardio Equipment // Cable Machine // Bands
Recommended
TRX // Traditional Gym Equipment
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Sample Week
Week 1 of 5-week program
Sunday
OPTIONAL Active Recovery - Walking

Conditioning

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B

Your Choice - Cardio

1 x 30:00

Sunday
OPTIONAL MOVEMENT DAY

A

Cat/Cow

2 x 8

B

Tall Kneeling Thoracic Rotation + Side Bend

2 x 3

C

1/2 Kneeling Long Hip Rocks

2 x 8

D

Glute Bridge + Sandbag Press - Alternating March

2 x 8

E

Side Bridge + Rear Raise

2 x 8

F

Quadruped DB Pull Through

2 x 8

G

Single Leg Bodyweight Lateral Lunge

2 x 8

Monday
Intermediate - Squat Pull 

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

Single Arm KB Deadlift

2 x 8

B2

Standing Cable Pallof Press - Around the world

2 x 5

B3

Trap Bar Farmer Walk

2 x 0:30

C1

Single Leg KB Front Rack Russian Step Up

3 x 6

C2

Lat Pull Down - Mid Grip Neutral

3 x 8

C3

Landmine Squat to Press

3 x 10

D1

1/2 Kneeling Cable Rotations

3 x 0:30

D2

SA DB Bench 3 Point Row

3 x 12

D3

Sandbag Reverse Lunge + Rotation

3 x 5

E

Rower

8 x 100

Tuesday
Optional Cardio/Mobility - Beginner 2

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B

Your Choice - Cardio

1 x 0:30

C1

Active Leg Lower to Bolster

2 x 10

C2

90 90 Hip Transfers

2 x 5

C3

Childs Pose + QL Stretch

2 x 0:30

C4

1/2 Kneeling TFL + QL Stretch

2 x 5

C5

1/2 Kneeling Closed T Spine Opener - Rainbow

2 x 6

C6

Alternating TRX Lateral Lunge

2 x 6

Wednesday
Intermediate - Push Hinge

Conditioning

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

1/2 Kneeling KB Hip Rock

2 x 6

B2

1/2 Kneeling TFL + QL Stretch

2 x 30

C1

OffSet Trap Bar Carry

3 x 0:15

C2

1/2 Kneeling KB Press + Overhead

3 x 15

C3

Decline Push Up- DB3

3 x 12

D1

Split Stance DB RDL

10, 8, 5

D2

Incline DB Alt Anchor Bench Press

3 x 6

E1

KB Deadlift

15, 12, 8

E2

Standing Single Arm Band Pec Fly

3 x 10

F

Assault Bike

8 x 0:30

Thursday
OPTIONAL Active Recovery - Walking

Conditioning

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B

Your Choice - Cardio

1 x 30:00

Thursday
OPTIONAL MOVEMENT DAY

A

Cat/Cow

2 x 8

B

Tall Kneeling Thoracic Rotation + Side Bend

2 x 3

C

1/2 Kneeling Long Hip Rocks

2 x 8

D

Glute Bridge + Sandbag Press - Alternating March

2 x 8

E

Side Bridge + Rear Raise

2 x 8

F

Quadruped DB Pull Through

2 x 8

G

Single Leg Bodyweight Lateral Lunge

2 x 8

Friday
Intermediate - Full Body

Conditioning

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

1-Arm KB Front Rack Carry

2 x 0:30

B2

1/2 Kneeling SA DB OH Press

2 x 10

B3

Tall Kneeling Kettlebell Circles

2 x 8

C1

Seated Cable High Row - Rope Attachment

15, 12, 8

C2

DB Rear Foot Elevated Split Squat

8, 8, 5

D1

Forward + Backward Crawl

2 x 0:20

D2

Split Lunge Landmine SA Press

2 x 5

E1

Glute Bridge + Sandbag Press - Alternating March

12, 12, 8

E2

Barbell Bench Press

3 x 12

F1

Woodway Curve

3 x 45

F2

Walking Lunges

3 x 8

Saturday
Active Recovery - Walking

Conditioning

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B

Walking

1 x 30:00

Saturday
Optional Cardio/Mobility - Beginner 2

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B

Your Choice - Cardio

1 x 0:30

C1

Active Leg Lower to Bolster

2 x 10

C2

90 90 Hip Transfers

2 x 5

C3

Childs Pose + QL Stretch

2 x 0:30

C4

1/2 Kneeling TFL + QL Stretch

2 x 5

C5

1/2 Kneeling Closed T Spine Opener - Rainbow

2 x 6

C6

Alternating TRX Lateral Lunge

2 x 6

Coach
More from DB3 Fitness Systems
coach-avatar Christopher Reed

Chris is the founder of DB3 Fitness Systems and comes to you with 12 years of experience coaching athletes and people of all ages, backgrounds, and fitness levels. His background is in Kinesiology with a Masters Degree in Athletic Training offering him a unique look at how the body works together. His goal is to educate and empower, while developing resilient people built for life.

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BUILD ON YOUR FOUNDATIONS

If you have been training for some time but feel like you have hit a plateau, this is your program. The Build program offers a perfectly balanced mix of strength, stability, balance, mobility, cardio, and more

Get Build - Phase 1.1
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