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.
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
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
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
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
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
Bodybuilding, Women's Training, Corrective Exercise
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