Blockhouse Fitness

Bodybuilding
Coach
Sean Murphy

I 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. 

Features
5 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
To maximize this program you will need access to a gym with free weights // machines and cables. 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Chest.Back

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

Tuesday
Lower (Quad Focus)

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

Wednesday
Rest Day - Optional Cardio Day

A

Zone 2 Cardio

1 x 30:00

Thursday
Shoulders/Arms

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

Friday
Legs - Glute/Hammy Focus

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

Saturday
Full Upper - (Optional)

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 Pushdown - Blockhouse Fitness

2 x 10

E

Back Extension - Blockhouse Fitness

2 x 10

Join Your Virtual Gym

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

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Building Bros
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