New

Bodybuilding Basics 2.0

Stoke Athletics

Coach
Trevor Sackmann

This program is an extension of bodybuilding basics 1 and is catered to intermediate-advanced trainees. The initial program was a 4-day program focused on establishing a routine, creating a baseline of strength, and introducing the lifter to body-building-style lifting. Body Building Basics 2.0 incorporates prescribed weights based on Rep Maxes, a higher volume of training exercises that target isolated areas within specific muscle groups, and an alternation of low-intensity CARDIO and high-intensity abs to ENHANCE your GAINS.

I'm not providing you the secrets to "my own personal routine" or the juice-filled meatsticks you see on social media (Sample size of 1). Instead, this program was designed by extensively researching the most up-to-date scientific literature on achieving muscular hypertrophy (Sample size of 1,000's), and observing the preferences of my clients (real people) over the last decade of training.

If they told you 3x15 bench and bicep 21's was supposed to fill the sleeves, run. Run far away and get yourself Bodybuilding Basics 2.0

benefit-image-0
Build
Build off of the foundation you established in BBB1 to supercharge your training
benefit-image-1
Don't Sweat the Technique
Movement Demonstration videos attached to every exercise
benefit-image-2
Interactive Dashboard
Track your set/rep/weights throughout each workout to measure progress over time.
benefit-image-3
Programming: We got it covered
You have a million other things to worry about besides what the hell to do for a workout. Let us handle the hard stuff, so you can focus on the things that matter; stacking plates and catching dates.
Features
feature-icon
Programming 6 days per week
Daily strength and conditioning that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell // Pullup Bar // Cable Machines // Weight Machines
Recommended
Kettlebell // Plyo Boxes
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Assault Bike

1 x 5:00

B1

FR T-Spine Rainbow

2 x 5.5

B2

SA Down Dog Taps

2 x 5.5

C

Hooklying DB Bench Press

10, 8, 6, 4 @ 70, 75, 80, 85 %

D

Incline DB Bench Press

4, 6, 8 @ 7, 7, 8

E

Dip

3 x 5 @ 7

F1

Machine Flye

3 x 12 @ 7, 8, 9

F2

Inverted Skull Crusher

3 x 12

G1

Supine Torso Twist

2 x 10.10

G2

GHR Side Bends

2 x 10.10

Monday
Week 1 Day 2

A

Jump Rope Series 1

1 x 5:00

B

4-Way Hip Extension

2 x 5.5.5

C

Trap Bar Deadlift

4 x 4 @ 50, 60, 70, 75 %

D

Stiff Leg Deadlift

3 x 8 @ 5, 6, 7

E

DB Reverse Lunge (Front Foot Elevated)

3 x 6.6 @ 6, 6, 7

F1

Hamstring Curl

3 x 10 @ 6, 7, 8

F2

Machine Straight Leg Calf Raise

3 x 10 @ 6, 7, 8

Tuesday
Week 1 Day 3

A

Incline Walk

1 x 30:00

B1

Shoulder Mobility Warmup

2 x 0:30

B2

Pullover

2 x 10

C

Chin-Up

4 x 8 @ 6, 7, 8, 9

D

Prone Row

4 x 8 @ 6, 7, 8, 9

E1

Standing Face Pull

3 x 12

E2

Rope Twist Curl

3 x 15 @ 10

Wednesday
Week 1 Day 4

A

Assault Bike

1 x 5:00

B

Hip Flow Mobility

2 x 5 @ 3:00

C

Box Jump

3 x 5

D

Back Squat

6, 6, 4, 4 @ 70, 75, 80, 80 %

E

Hack Squat

3 x 8 @ 5, 6, 7

F

Leg Extension

3 x 10

G1

Cable Lying Knee Tuck

2 x 10

G2

Bosu Cable Crunch

2 x 10

Thursday
Week 1 Day 5

A

Zone 2 Cardio

1 x 30:00

B

Seated Arnold Press

3 x 10 @ 7, 8, 9

C1

Hammer Machine Chest Press

3 x 12 @ 8, 9, 10

C2

Single Arm Iliac Lat Pulldown

3 x 12 @ 8, 9, 10 lb

D

Accessory 1

E1

Cable Lateral Raise

3 x 10 @ 9, 9, 10

E2

Cable Curl (Lengthened)

3 x 10 @ 9, 9, 10

E3

Overhead Tricep Extension

3 x 10 @ 9, 9, 10

F

Accessory 2

Friday
Week 1 Day 6

A

Zone 2 Cardio

1 x 60:00

Ab Circuit

B

CORE: Perform 2-3 Rounds of 10 reps/20s for each Exercise 1. Plank with SL Knee slide 2. Sliding Pike 3. Single Leg V-Up 4. Jack Knife Crunch 5. Leg Lift Knee tuck (can perform on incline bench or hanging if desired)

Coach
coach-avatar Trevor Sackmann

Trevor is a nationally accredited strength and conditioning coach serving student-athletes at the University of Hawaii. With nearly a decade in the field, Trevor has helped thousands of athletes, from weekend gardeners to Olympic medalists. Trevor finds his stoke surfing, squatting, and by sharing his craft to help others perform their best, wherever their victories are won.

closer-image-1
closer-image-2
Level up

All In, All Day, Every Day

Get Bodybuilding Basics 2.0
closer-image-3
FAQs
How do I access the training?
After you sign up, training will be delivered through the TrainHeroic App (both IOS and Android)! The app includes a number of unique features like progress tracking, readiness monitoring, and embedded exercise demonstration videos.
What if I miss a day?
No problem! You will have access to the program for a year. Sessions can be adjusted and moved to fit your schedule. As long as the work gets done!
Who is this for?
Anyone that enjoys bodybuilding-style workouts (days split by muscle groups, focus on aesthetics)! If you are new to the gym, our first program Bodybuilding Basics is a great precursor to 2.0.
What should I expect on an average training day?
Each day consists of a warmup, 1-2 main lifts, and 2-3 accessory lifts. Workouts should be completed in about 1hr! On alternating days workouts either begin/end with abs or conditioning.
Bodybuilding Basics 2.0