BUILD•75
Alyssa Ritchey
Bodybuilding, Strength & Conditioning, General FitnessBUILD•75 is an effective, & efficient 12-week program where all sessions can be finished under or within 75 minutes, 4 days a week. Alyssa created the program and tested it herself. She holds a Bachelors in Exercise Science. She is a 6x Team USA member for weightlifting, 4x regional crossfit athlete, and has been programming for athletes around the country for 8+ years.
The focus of the program is to increase full body strength + muscle mass (aka "lean tissue mass") while maintaining cardiovascular health. This program is built around the basics, it doesn't include any high level movements. This program is evidence-based and is for all ability levels from beginners to advanced. You are in control of your pace & you set your limits but I expect you to push yourself
I am a nursing student + work as a tech in the emergency room + coach athletes around the country + have an autoimmune disease- Hashimoto’s. This program was designed to maximize my time + give me the best results without leaving my body destroyed afterwards. Taking care of my health is my top priority that is why I took the time to create Build•75 and share it with you. I want the same success for you.
A
Bike Erg
1 x 3:00
Build Warm Up Lower Body 1.1
B
Complete within 8 minutes. 2 rounds 15 reps Banded Glute Bridge (place band around knees as you do for the BW squats) 15 reps Lateral Band Walks (15 reps to the right + 15 reps to the left) 12 reps Banded Clamshell (12 total reps for left leg and 12 total reps for right leg) 12 Banded bodyweight squats
C
Back Squat
4 x 8 @ 60 %
D1
Deadlift
3 x 10 @ 60 %
D2
Weighted Lunges
3 x 25 @ 6
Strength/Power
E
Build Lower Body 1
3 rounds of: Calf raises bodyweight (15 single leg left + 15 single leg right + 15 both L & R) stand on a plate to get more depth :30 sec rest 16 Sumo stance KB Deadlifts (25-35#) increase weight as the weeks progress :30 sec rest 12 Physioball or Rower Hamstring Curls (keep hips high and perform reps at a controlled pace) You can use a rower or sliders to perform this exercise :30 sec rest
Build Core 1
F
Superset for 3 rounds: Hollow Body Flutter Kicks x 25 (L + R = 1 rep) Strict toe to bar x 8 Weighted plank :45 secs (10-25#)-on hands or elbows :30 sec rest
A1
Band Face Pull
2 x 10
A2
Tricep Pushdown
2 x 10
A3
Shoulder YTWL exercise
2 x 5
A4
Cat Cow
2 x 5
A5
Arm Rotations/Swings
2 x 30
B1
Incline DB Bench Press
3 x 12 @ 6
B2
Front Plate Raise
3 x 12 @ 6
C1
Lat Pulldown
3 x 12 @ 6
C2
Gorilla Row
3 x 12 @ 6
D1
Pull-Up
3 x 5
D2
Dip
3 x 8
E1
Good Morning
3 x 12 @ 6
E2
Supermans
3 x 12
F1
DB Lateral Raise
3 x 8 @ 5
F2
Bent Over Rear Delt Fly
3 x 8 @ 5
G
Cardio
1 x 20:00 @ 6
A1
Fire Hydrants
2 x 10
A2
Donkey Kicks
2 x 10
A3
Banded Bodyweight Squat
2 x 10
A4
Bodyweight Split Squat
2 x 10
B
Backsquat
4 x 4 @ 70 %
C1
Sumo Deadlift
3 x 10 @ 6
C2
Modified Curtsy Lunge
3 x 10 @ 6
D1
Landmine single leg deadlift
3 x 12 @ 6
D2
Death March
3 x 12 @ 6
Build Core 2
E
3 rounds of: Tuck up x10 Rest :15 seconds Alternating Toe Tap V-ups x 16 rest :15 seconds Weighted plank :45 secs (10-25lbs) Rest :20 seconds Parallette/L-sit or hang for a 15sec hold Rest 60 seconds.
Circuit
A
Pick your cardio poison for the day: Bike/Row/Run/Swim/Walk/Ski Warm up for 5 minutes on modality of choice without stopping go right into the workout! Workout: Whatever exercise you chose. Perform 10 minutes of work in zone 2, then rest 5 minutes. Repeat for 3 rounds. While you are resting choose a part of your body that needs to be stretched and do it for the rest period. If you are so tired from work then you can just rest and do nothing for the 5 minutes. Remember to drink water during your rest period. If you are in the mood to get some long cardio in on erg of choice then stick with the movement but slow your cadnece. EXAMPLE: if you are running, then walk the rest period. If you are biking slow down the RPM rate. If you are rowing or swimming get off or out and walk around. If it is not too cold or far I encourage you to do this day outside to enhance your mental health with sunlight & the outdoor atmosphere. This should take 50 minutes.
Alyssa Ritchey
She is a nursing student, a technician in the emergency room who in her past life was a world class weightlifter fighting for an Olympic spot. She has a Bachelors in Exercise Science, 8 + years of coaching experience, and hosted weightlifting and crossfit clinics all over the USA. The workouts she writes are backed by science to help people reach their goals.
This program is for those people too busy to spend hours in the gym, but still crave a solid evidence-based program that delivers results.
Get BUILD•75
