Blockhouse Fitness
BodybuildingI built this team so people could train like I train. This is the program and the exercises I use myself. It is a 4-5 day program aimed at building a well rounded, aesthetic physique.
The biggest key to making progress with this program is training with intensity. I don't add junk volume in these programs. What this means is you will need to make each set and each rep count. Come into the gym with a purpose and train hard for 30-60 minutes. Be consistent with this and you will see progress.
Along with the workouts, you will need to make sure you are consistent with your nutrition, sleep, recovery, and making sure to take care of your mental health. To make the most of your fitness and your life, you will want to prioritize all these things.
Features5 sessions per week
Must use App app to view and log training
Team Training
A
Hammer Strength Incline Press - Blockhouse Fitness
3 x 6
B
Single Arm Lat Pulldown - Blockhouse Fitness
3 x 7
C
Chest Fly Machine - Blockhouse Fitness
3 x 10
D
Chest supported overhand row - Blockhouse Fitness
3 x 8
E
Rope Crunch - Blockhouse Fitness
3 x 10
A
Tricep Dropset - Blockhouse
2 x 15
B
Smith Machine Quad Focus Squat - Blockhouse Fitness
3 x 8
C
Hip Thrust Machine - Blockhouse Fitness
3 x 6
D
Leg Extension - Blockhouse Fitness
3 x 10
E
Calf raise on leg press - Blockhouse Fitness
3 x 8
A
Zone 2 Cardio
1 x 30:00
A
Shoulder press machine - Blockhouse Fitness
3 x 6
B
Preacher Curl Machine - Blockhouse Fitness
3 x 7
C
DB Lateral Raise - Blockhouse Fitness
3 x 8
D
Overhead Tricep Extension - Blockhouse Fitness
3 x 8
E
Rear delt superset - Blockhouse
2 x 10
A
DB Bicep Curl/Hammer Curl Dropset
2 x 15
B
DB RDL - Blockhouse Fitness
3 x 7
C
Single leg press - Blockhouse Fitness
3 x 6
D
Seated Leg Curl
3 x 8
E
Decline Bench Leg Raises - Blockhouse Fitness
3 x 10
A
Decline Cable Press - Blockhouse Fitness
3 x 7
B
Lat Biased Lat Pulldown - Blockhouse Fitness
3 x 8
C
Behind back cable lateral raise - Blockhouse Fitness
3 x 10
D1
Rope Curl - Blockhouse Fitness
2 x 10
D2
Tricep Rope Extension - Blockhouse Fitness
2 x 10
E
Back Extension - Blockhouse Fitness
2 x 10
When you join a team you’re getting more than programming, you’re joining an online community.
Building Bros
Building Bros
Building Bros
