Back to Basics

BDimez Training

Coach
Brittany Diamond

Back To Basics was developed to help experienced lifters get back into a routine. If you’re transitioning away from competing, do not have any shows lined up, or if you’re someone who just wants to follow a structured program on your own time but with a community feel, THIS is for you.

Back to Basics is a 1 month, 4 days a week full body strength and conditioning program with each week outlined in detail.

Each workout will take 45-90 min and includes: Dynamic warm-ups, recommended weight, reps, sets, tempos & rest time, and HIIT finishers.

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Team Environment
Back to Basics is delivered in a team environment, holding you accountable to put in the work, all the while leaving you with the flexibility to complete on your own terms.
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Structured Sessions
Get back into your routine with this structured training program. Every session follows the same structure, with each day of the week dedicated to a different focus area.
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 4 days per week
Strength, conditioning and technical reccomendations that are accessible and challenging for experienced lifters
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Exercise Video Guidance
Instructional demo videos from Brittany herself 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coach and team will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Barbell or Smith Machine // Dumbbells // Lat Pull Down // Pull-up bar or Machine Assisted Pull-up Bar // Leg Press // Cable // Kettlebell
Recommended
Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1: Lower Body with Quad Focus

A1

Goblet Squat

3 x 5

A2

Reverse Lunges

3 x 5

B

Front Squat

8, 8, 8, 8, 12, 12

C

Bulgarian Split Squat

3 x 8

D

Bulgarian Split Squat

2 x MAX

E

Leg Press (Low Feet)

3 x 8

F

Leg Press (Low Feet)

10, MAX, MAX, MAX

G

Leg Extension

3 x 8

H

Leg Extension

10, MAX, MAX, MAX

I

Squat Jumps

5 x 10

Monday
Day 2: Back & Arms

A1

Renegade Rows

3 x 5

A2

Throat Pulls

3 x 10

B

Pendlay Row

4 x 8

C

Neutral grip pull-ups

8, 8, 8, MAX

D

Wide-grip lat pulldowns: overhand grip

4 x 8

E

Straight arm pulldowns

4 x 12

F

Seated overhead tricep extension with a 5-sec negative

3 x 8

G

Tricep pushdowns

10, MAX, MAX, MAX

H1

DB bicep curls

10, 10, 10, MAX

H2

DB Hammer Curl

10, 10, 10, MAX

I

Mountain climbers in push-up position

5 x 10

Wednesday
Day 3: Shoulders & Core

A1

Stir the pot on stability ball

4 x 16

A2

Incline TYWLs

4 x 16 @ 5 lb

B

Strict overhead press

4 x 8

C

Arnold press

3 x 8

D

Arnold press

10, MAX, MAX

E

Wide-grip upright row

4 x 10

F

DB lateral raise

12, 12, 12, MAX

G

DB bent over rear delt fly

12, 12, 12, MAX

H

Crucifix hold

I

Up and Down plank

2 x 16

J

Hanging knee raises

3 x MAX @ 0:20

K

Standing rope waves

5 x 20

Thursday
Day 4: Lower Body with Posterior Chain Focus

A1

Clamshells

2 x 20

A2

Superman hold

2 x 0:15

B

Barbell sumo deadlift

4 x 8

C

Hip thrust

4 x 8

D

Barbell walking lunges

4 x 16

E

Abductor/adductor machine

3 x 30

F

Deficit barbell RDL with 5-sec negative

3 x 8

G

Prone position hamstring curl

10, MAX, MAX, MAX

H

Reverse hack squat

20, 15, 12, 10, 8

I

KB Swings

5 x 10

Coach
coach-avatar Brittany Diamond

Brittany is a Pro Strongwoman, a tactical athlete, and CPT with a passion for breaking societal norms and helping others manifest their dreams by helping them unlock their hidden strength.

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Back to Basics: The Basics

Let this be the month you get back to the basics. Take 45-90 minutes, 4 days per week to get back into your routine.

Get Back to Basics
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The Proof
verified-athlete-avatar Matt Brown

U.S. Army & Strongman Competitor

Verified Athlete

"Working with Brittany gave me the Strongman bug. With her help I got better with every competition."

Join Your Virtual Gym

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

Back to Basics
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Back to Basics
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Back to Basics
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Back to Basics