Bod Squad

Lasko Fitness

Bodybuilding, Strength & Conditioning
Coach
Karlyn Laszkiewicz

It's time to start training hard AND smart!

BACK TO THE BASICS!

In the Instagram age of fitness, many beginner-intermediate lifters are tricked into thinking they need to do fancy exercises, ridiculous amounts of volume and tons of advanced intensity techniques to build muscle or gain strength. This is misleading because the workout routines many influencers are doing might be appropriate for themselves, but not for beginner-intermediate lifters. The reality is that most fitness influencers have already been training for 5-10+ years, often have incredible genetics and may have built their physiques using different methods than those they are currently showcasing. As such, many popular routines are not likely to be optimal for someone with significantly less lifting experience and without a strength and muscle foundation.

I created The Bod Squad Program so you can get back to the basics - the fundamentals - of what really works for muscle growth. This way you can be much more efficient with your efforts in the gym and stop waisting your time with pointless party-trick exercises.

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What's Included With The Program?
Each routine is 4 weeks long and you have the option to join in whenever you'd like. After each 4 week block finishes, you will be instructed with a new block of programming to advance. Each routine is designed to use simple, linear progression; the most effective and efficient way for beginner-intermediate lifters to progress with BOTH muscle and strength gains.
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Stop Guessing What To Do
I'll give you detailed instructions for each of the 5 training days each week + video demos showing you exactly what I'm looking for. The days of you wandering the gym wondering how to get where you want to go are over!
Features
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Programming 5 days per week
Warm-ups and daily strength and hypertrophy training with 2 built-in rest days each week. Training is designed to be completed within 60-90 mins.
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Video Links For Every Exercise
In case there are any exercises you're not sure how to perform, I've included demo videos for every exercise.
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Detailed, expert instruction
Beyond just sets and reps, I'll give you the instruction you need to execute the program with confidence.
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Committed Teammates
I've created this community so that we are all training in sync, doing the same session on the same day so we can train together!
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Delivered through TrainHeroic
I've partnered with one of the best training apps so that you can track your progress and have a killer training experience every single day.
Equipment
Required
Barbell + Plates // Dumbbells // Bench // Bands // Leg Press
Recommended
Conventional Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Chest

A

Incline Chest Press Machine

15, 15, 15, 12, 10

B

30 Degree Incline DB Bench Press

15, 15, 12, 10

C

Pec Deck

20, 20, 15, 15

D

DB Chest Fly

3 x 25

E

Dip Chest Variation

4 x MAX

Monday
Back

A1

V-Bar Pulldown

4 x 20

A2

Lat Pulldown

4 x 20

B

Bent Over DB Row

20, 20, 15, 15, 15

C

Deadlift

5 x 15

D1

Seated Row

4 x 20

D2

Straight Arm Pulldown

4 x 20

Tuesday
Shoulders

A1

Bent Over Rear Delt Fly

30, 30, 20, 20

A2

Partial Lateral Raise

25, 25, 20, 15

B

Supine Cable Side Laterals

5 x 15

C

Standing DB Press

15, 15, 15, 12, 12

D1

Incline DB Front Raise

4 x 15

D2

Spider Crawls

4 x 8

Thursday
Total Legs

A

Back Squat

12, 12, 10, 10

B

Hack Squat

20, 15, 10, 20

C

Leg Extension

20, 20, 15, 15

D

Bulgarian Split Squat

4 x 15

E

Romanian Deadlift

20, 15, 10, 20

F1

Lying Leg Curl

4 x 10

F2

Lying Leg Curl

20, 15, 12, 2

Friday
Arms & Abs

A1

DB Bicep Curls

3 x 20

A2

DB Overhead Tricep Extension

3 x 1

B1

Cable Rope Hammer Curls

3 x 20

B2

Tricep Pushdown

3 x 15

C1

Seated Incline DB Curls

3 x 20

C2

DB or Cable Tricep Kickbacks

3 x 20

D1

Lying Leg Raise On Bench

3 x 25

D2

Bosu Ball Crunches

3 x 30

Coach
coach-avatar Karlyn Laszkiewicz

Bodybuilding, Women's Training, Corrective Exercise

Join Your Virtual Gym

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

Bod Squad
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Bod Squad
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Bod Squad
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