Body By Brick 4.0
BrickBuilt Strength
Functional Fitness, Functional TrainingThis 12-week program is designed for people who have had some experience following or reading a workout program with dedicated compliance. This program is perfect for those who want to fall in love with their fitness and the process.
The functional strength training with an endurance component blends for the right amount of progression.
Hitting dead ends, burned out on your training, curious to what functional strength training is all about without, then this program is PERFECT for you.
If you want to fall in love with your fitness then this is your chance, get started today!
You can expect, video demos for all movements and...
Coaching and feedback on your workouts...
5 days of training each week with active recovery and rest days as well, and you should expect to be in the best physical and mental shape of your life.
Warm up
A
2 rounds: Elbow to end step x 10 total Banded ½ 1 full squat x 8 Curtys step downs x 5 each (2-3 sec lowering) Inch worm+cobra x 5
B1
Back Squat
5 x 5 @ 75 %
B2
Banded cowboy walks
5 x 20
C1
KB tempo step downs
3 x 5
C2
Barbell RDL
3 x 8
D1
Single side loaded bulgarian split squat
3 x 8
D2
Chinese Single Leg Hip Thrust on Bench
3 x 8
E1
KB wall sit
3 x 30
E2
Hollow rocks
3 x 10
Warm Up
A
2 rounds: Scap push ups x 10 Banded tall plank plate walkovers x 10 total Banded archery row x 10 total ( alternating) Seated band pull apart x 10
B1
Close Grip Barbell Bench Press
8, 8, 6, 6 @ 70 %
B2
DB Incline Seal Row (Alternating Drops)
4 x 5
C1
1/2 kneeling KB bottoms up press
3 x 8
C2
Ring row hold
3 x 20
D1
Kneeling Banded Chest Fly
3 x 6
D2
KB Skull Crusher
3 x 12
E1
DB waiter walks
3 x 25
E2
DB alt windmills
3 x 6
Warm Up
A
2 rounds: Cobra hold x 10-15 sec Wall deadbugs x 12 total 90/90 stretch x 10 total (alternating) Bear crawl x 20ft (forward and reverse)
Metcon
B
24 min EMOM: Min 1- 15 wall balls Min 2- 15 KB swings Min 3- 15/12 cal rower Min 4- rest Perform each movement every minute on the minute for 24 mins total. Rest 5-10 minutes before moving to the next block of training.
C1
DB tripod row
3 x 8
C2
DB Alt Curl to Press
3 x 5
C3
DB Goblet Pulse Squat
3 x 12
D1
Side plank rotations
3 x 10
D2
1/2 kneeling Banded wood choppers
3 x 8
D3
Superman Hold
3 x 30
E1
DB waiter walks
3 x 25
E2
DB Crossbody Crunches
3 x 6
Warm Up
A
2 rounds: Banded airplanes x 10 each Prone hip CARS x 8 each KB single leg RDL x 8 each Prone angels x 10
B1
Sumo Deadlift
5 x 3 @ 75 %
B2
Broad Jumps
5 x 3
C1
Landmine Split Stance Press Out
3 x 8
C2
Ring H row
3 x 10
D1
KB cossack lunges
3 x 5
D2
Banded face pull
3 x 12
E1
1/2 kneeling KB press
3 x 8
E2
V up to V in
3 x 12
Warm Up
A
2 rounds: 200m jog Cat/cows x 10 total Open gate x 5 each leg Cossack lunges x 10 total (alternating)
Metcon
B
On the 4:00 min x 4 rounds: 21 ab mat sit ups 15 cal rower or 200m run 9 DB thrusters *Rest the Remaining time allotted 4:00 mins until the next round. Rest 10 mins before moving to the next block of training.
C1
Landmine clean to press
4 x 4
C2
Chin ups
3 x 8
D1
Barbell Lateral Lunges to Balance
3 x 5
D2
Kneeling DB single arm press
3 x 8
E1
DB Hammer Curl
3 x 12
E2
Plank walk outs
3 x 10
Dom Dixon
Founder/ Owner Dom believes everyone is unique and should be approached that way “ we all have things that are different about us and make us who we are, so why not embrace that and become the best version of ourselves”
Seretha R.
Body by Brick member
Verified Athlete"Dom has helped me with my fitness for many years. He is so very knowledgable and passionate about health and fitness it’s contagious! BB 3.0 program really helped me enjoy working out. I’ve always been someone who wouldn’t workout alone, but BBS It has changed that and I really enjoy the workouts."
Dr. Itzin
Body by Brick member into 1 on 1 client
Verified Athlete"The programs are not expensive. In fact I'm convinced that Dom and his team should charge more, I've often felt like I'm stealing. On the other hand, I've cut from a size 34-36 waist to size 32, and I've had to completely turn over my closet. That's an expensive effect, and I don't feel as guilty."
Kelsey H.
Body by Brick member into 1 on 1 client
Verified Athlete"When COVID hit and we were forced to workout from home, Dom was there for us & restructured out workouts to fit our needs. I highly recommend Brick Built Strength, for anyone looking for structure, accountability & a truly well thought out workout program."
Kristin M.
Body by Brick member
Verified Athlete"I usually I workout for 30-50 min and can’t wait to get them over with but if it stretches out longer, I don’t mind now. Thanks for building great workouts. 👏🏼👏🏼 I’m training for my upcoming wedding so this is so helpful I can do my workouts from home.So grateful for you and this program."
