Built Like an Ox

Oxen Strength System

Coach
Brad McFarlane

This program is designed specifically for the guys. This program will have you gaining muscle, burning fat and getting strong as ever! It has been my goal to change what Dad bod means to people. Dads shouldn't be out of shape, squishy and unhealthy. They should be strong, lean and full of energy! I've coached many dads with great success and this is me sharing my best. Join the group!

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Build muscle
Learn how to progress in the gym to make consistent gains
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Look your best
Feel great taking your shirt off at the beach!
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Get Strong
Do things that you always wished you could do
Features
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Access to your coach
Coach who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
Plates // Barbell // Dumbells // Cables // Bench // Leg Press or Hack Squat
Recommended
Bands // Kettlebells // TRX // Machines // Plate Loaded Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Legs

A

Heels Elevated Squat

3 x 6

B

DB Rear Foot Elevated Split Squat

3 x 10

C

Trap Bar Deadlift

3 x 8

D

Prone Machine Hamstring Curl

3 x 12

E

Sissy Squat

3 x 15

F

Standing Calf Raise

6 x 10

Tuesday
Pull

A

Pull-Up

3 x 10

B

Seated Row

3 x 12

C

Single Arm Farmer Walk

3 x 20

D

Barbell Row

3 x 10

E

SL Bicep Curl

3 x 15

F

Alternating DB Hammer Curl

3 x 8

G

Cable Pullover

5 x 10

Friday
Push

A

Incline DB Bench Press

3 x 8

B

DB Chest Fly

3 x 15

C

Supine DB Tricep Press

3 x 12

D

Push-Up

3 x 20

E

Standing Arnold Press

3 x 12

F

DB Lateral Raise

3 x 15

G

Side Plank

3 x 1:00

Saturday
Cardio 20 minutes

A

Cardio

1 x 20:00

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Ditch the Dad Bod

Get jacked with me as we change what Dad Bod means together

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Built Like an Ox
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Built Like an Ox
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Built Like an Ox
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