Intermediate Body Sculpt PH I

Ad Astra Nutrition and Fitness

Coach
Beth Shepherd

Inermediate Bodybuilding, female focused, made for gym with dumbbells and Smith Machine. Will need booty bands. Also suggest access to a barbell pad and wrist straps.

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Intermediate Body Sculpt
Is part of a series of programs that introduce you to weight training in a gym environment from beginner through the first phase of intermediate level training.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Approximately 1 hr sessions. Weight training & cardio circuits.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Bench // Typ Gym Machines // Smith Machine
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Sample Week
Week 1 of 4-week program
Sunday
Int BS PH I Wk 1, Dy 1

A

Heroic Warm-up

For Completion

B

B Stance RDL

3 x 8

C

Leg Curl Machine

3 x 8

Conditioning

D

Banded Glute Circuit

Glute Circuit 15/15/15 Lateral Band Walk 20 one direction Glute Kickback 15 each side 3 Sets

E

Decline Reverse Crunch

3 x 15

Conditioning

F

Kettlebell, Box Jump, Lunge Circuit

Kettlebell swing 20 Box jump 20 Curtsy Lunge 15 / side (body weight) 3 RIR

Tuesday
Int BS Wk 1, Dy 2

A

Heroic Warm-up

For Completion

B

Wide Grip Pull Ups

3 x 6

C

Dumbbell Row

3 x 8

D

Dumbbell Front Raise

3 x 8

E

Side Lateral Raise

3 x 8

F

Seated Chest Press

3 x 8

Conditioning

G

Kettlebell, Box Jump, Lunge Circuit

Kettlebell swing 20 Box jump 20 Curtsy Lunge 15 / side (body weight) 3 RIR

Thursday
Int BS PH I, Wk 1, Dy 3

A

Heroic Warm-up

For Completion

B

Smith Machine Back Squat

3 x 6

C

Smith Machine Hip Thrust

3 x 10

D

Leg Extension

3 x 8

E

DB Bicep Curls

3 x 8

F

Tricep Kickback

3 x 8

G

Cable Crunch

3 x 15

Conditioning

H

Kettlebell, Box Jump, Lunge Circuit

Kettlebell swing 20 Box jump 20 Curtsy Lunge 15 / side (body weight) 3 RIR

Intermediate Body Sculpt PH I