Build Full Program - 4 Phases - 20 Weeks
DB3 Fitness Systems
Functional FitnessBuild is perfect for those who feel confident navigating the gym but need guidance to bring everything together. If you’ve always wanted to become the fittest version of yourself but struggle to make it all work, this program was made for you.
The program consists of four 5-week phases designed to create a rock-solid foundation while introducing you to effective exercises you didn’t know you needed. By the end of each phase, you’ll master every movement and be prepared to take on the next challenge.
Build features a challenging 3-day training split that targets your full body twice a week. Complementary cardio and mobility/stability sessions can be done at home, ensuring you’re well-rounded and ready to thrive. If you’re looking for a program that simplifies fitness and delivers results, Build has the answers.
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
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
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
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
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
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
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
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
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
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
Chris 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.
Stop wasting time in the gym and follow a plan that has proven results that will keep you coming back for more
Get Build Full Program - 4 Phases - 20 Weeks
