Do you want to feel like an athlete again?
I created this program to form a team of next level casual athletes. Follow along with my exact workout plan every week.
Build muscle, get lean, perform better, feel you best!
This subscription has WEEKLY UPDATED WORKOUTS that you can easily take with you to the gym.
The weekly subscription includes:
6 workouts per week.
3 strength-based & 3-cardio/strength based
Become a Blueprint athlete today!
A
General Warm-Up
B
1-mile Run
1 x 9:00
C
Dbell Shoulder circuit #NLF
3 x 12
D1
Barbell Incline Bench Press #NLF
12, 12, 8, 8 @ 70, 70, 80, 80 %
D2
Dumbbell Incline Chest Fly #NLF
4 x 12
E1
DB Bench Press #NLF
4 x 5 @ 90 %
E2
Preacher Curl #NLF
3 x 8
F1
Cable Cross & Press #NLF
5 x 12
F2
Pushups #NLF
5 x 20
G
Ab Circuit #NLF
1 x 7:00
A
General Warm-Up
B
3 Mile Run
1 x 27:00
A
General Warm-Up
B
Treadmill Work
5 x 100
C1
KB Curtsy Squat #NLF
4 x 12
C2
Single Leg RDL #NLF
3 x 8
D1
Lateral Lunge #NLF
3 x 8
D2
Dbell Shoulder circuit #NLF
3 x 12
E1
Back Squat #NLF
5 x 5 @ 85 %
E2
Cable Tricep Push Down #NLF
4 x 12
F
Ab Circuit #NLF
1 x 7:00
A
General Warm-Up
B
Rowing #nlf
1000, 250, 250, 250, 250, 250, 250
C
Stairmaster #NLF
1 x 20:00
A
General Warm-Up
B
1-mile Run
1 x 9:00
C
Barbell Deadlift #NLF
5 x 5 @ 75 %
D1
Single Arm Lat Pull Down #NLF
4 x 12
D2
DB One Arm Incline Bench Press#NLF
4 x 12
E1
One Arm Seated Row #NLF
3 x 12
E2
Leg Curl #NLF
3 x 12
F
DB Farmer's Carry
3 x 40
A
General Warm-Up
B
3 Mile Run
1 x 28:30
A
Walk
1 x 2.00
Hold use accoutable for your gym gainz. Join this team of athletes to achieve Next Level fitness.
Start My 7-Day Free TrialFormer Athlete
Verified Athlete""The Blueprint was challenging and as an adult with a 9-5 job it was laid out perfectly; it was very easy to follow. It was a testament to pushing myself to another level! I am thankful that I followed through with the plan. ""
When you join a team you’re getting more than programming, you’re joining an online community.