Body By Brick 4.0

BrickBuilt Strength

Functional Fitness, Functional Training
Coach
Dom Dixon

This 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.

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Leverage the Pros
I've designed this program myself using years of coaching and training experience so you get the most out of every single set, rep, and training session.
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Be at Your Best
These next 12 weeks are deigned to put you in the best physical and mental shape of your life.
Features
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Programming 6 days per week
6 Days of warmup, strength, conditioning, and accessory work to bring out your best with an active recovery day suggested.
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Demo Videos
I've filmed each movement in the program so you know exactly what to do and how to do it.
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Detailed, expert instruction
Beyond the sets and reps, I'm giving you every detail you need to execute the program perfectly.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get a training platform that works as hard as you do.
Equipment
Required
Barbell, squat rack, dumbbells, kettlebells, stretch bands, ther
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Sample Week
Week 1 of 12-week program
Sunday
Day 1

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

Monday
Day 2

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

Tuesday
Day 3

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 alt windmills

3 x 6

Wednesday
Active Rest Day
Thursday
Day 5

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

Friday
Day 6

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

Saturday
Active Rest Day
Coach
coach-avatar 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”

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FAQs
How to access the program?
Each member will receive an email to create a profile. All workouts and video demos will be loaded into this program making it easy to follow along.
Will I be able to keep access after the program is finished?
Yes, you may repeat the program as many times as you would like.
How long is each session?
Each session will take roughly 60-75 mins total time. Depending on each member your session set up may differ. You will have access to a coach for advice and insight.
​Do I have to start at the first few phases of Body by Brick?
No not at all, this program is built to progress you from the very first week at whatever level of fitness you are currently at!
Can I miss workouts?
Although the goal is consistency, life happens so you can skip, repeat and make up any workouts by reverting back to your calendar.
Will I recieve feedback?
Yes, you will have access to coaching upon request. You can leave notes, ask questions and upload videos for the ultimate coaching experience.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar 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."

Body By Brick 4.0