N.O. Training Systems flagship program, BREAKING GAINZ, is your one-stop shop for ready for anything fitness. This program allows YOU to choose what lifts you want to get stronger at while developing full body strength and muscle and improving conditioning.
Prep
A
Warm Up
Perform 5-10 minutes of general cardio. 4 min Warm-Up AMRAP -5/side Walking Lunges -5/side Cossack Squats -10 Pushups -10 Band Pull Aparts Perform empty bar sets of your first lift. Try a few different variations, tempos, static holds, etc to feel out the lift for today.
B
Speed Skaters
2 x 12
C
Primary Deadlift
3, 3, 5, 5
D
Primary Bench Press
3, 3, 5, 5
E
Front Foot Elevated Split Squat
2 x 8
F
Inverted Hamstring Curls
2 x 10
Prep
A
Warm Up
-Perform 5-10 minutes of cardio. 4 min AMRAP -10 Standing Y/W/T Raises -10 sec Hanging Hollow Hold -Alt. Bent Over DB Row
B
Dip Support Leg Raises + ECC Dip
3 x 8 @ 8
C
Single Arm DB Row
3 x 10
D
Neutral Grip Lat Pulldown
3 x 12
E
Cable Lateral Raises
3 x 12
F
Face Away Bicep Cable Curls
2 x 12
G
Split Stance Overhead Tricep Extension
H
Loaded Decline Sit-Up
3 x 12
Prep
A
Elasticity Prep
2x Circuit Bilateral Pogos - 15-sec work; 30-sec rest Side to Side Pogos - 15-sec work; 30-sec rest Lateral Low Box Jump Overs - 15-sec work; 30-sec rest Jump Rope - 15 sec-work; 30 sec-rest
B
Zone 2 Cardio
1 x 45:00
C1
Single Leg Anterior Tib Raise
3 x 10
C2
Seated Calf Raise Machine
3 x 15
D1
Bretzel Stretch
1 x 2:00
D2
Couch Stretch (Hip Flexors)
1 x 2:00
D3
Rack Lat Stretch
1 x 2:00
Prep
A
Warm Up
-Perform 5-10 minutes of cardio to get a sweat going. Run, bike, jump rope, row, etc. 4 min AMRAP -5/side SLDL -5/side Single Leg Pistol Squat to Box -10 Band Good Mornings -10 Band Pull Aparts Perform empty bar sets of your first lift. Try a few different variations, tempos, static holds, etc to feel out the lift for today.
B
Box Jump
3 x 5
C
Primary Squat
3, 3, 5, 5
D
High Incline DB Press [delts/chest]
2 x 8
E
Hand Supported SLDL
2 x 10
F
Walking Lunges
1 x 5:00
A1
1/2 Kneeling KB Halos
2 x 5
A2
Rear Delt Flyes
2 x 12
B
Overhead Press
3 x 8
C
Pull-Up
3 x MAX
D
Chest-Supported DB Row
3 x 12
E1
Supinated DB Curls
2 x 12
E2
DB Skullcrushers
2 x 12
E3
Hanging Leg Raises
2 x 12
Prep
A
Elasticity Prep
2x Circuit Mini-Skater Jumps - 15-sec work; 30-sec rest Mini-Jump Lunges - 15-sec work; 30-sec rest Jumping Jacks - 15-sec work; 30-sec rest Jump Rope - 15 sec-work; 30 sec-rest
B
Zone 2 Cardio
1 x 45:00
C1
Single Leg Calf Raise
3 x 15
C2
V-Ups
3 x 15
C3
Anterior Tib Raise
3 x 15
C4
Plank Taps
3 x 30
Head coach Nick Occhipinti is a licensed chiropractor and strength coach. He has over 12 years of experience training athletes from team sports and strength sports as well as seasoned lifters to improve performance, build muscle, get in shape, and come back from injuries stronger than ever.
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Verified Athlete"BGZ is awesome. It’s easy to follow, the workouts are challenging, and the programming has made me stronger! I hit 200 pounds on both squat and deadlift, I haven't been able to do that in years. I love using the Train Heroic app and the length of the workouts are the perfect."
Loves to lift "heavier than last week"
Verified Athlete"I never had this type of structure/confidence in the gym. With BGZ I walk in and get to work! I love seeing my progression through the cycles. I'm so proud of my hard work in the gym and in love with what I see in the mirror"
Finally making gains in my legs.
Verified Athlete"I'm starting to see real gains in my legs, which is typically not where I grow. This program really helps level the field for complete growth. Body feels good and strength is improving."
Stronger than ever.
Verified Athlete"Since starting BGZ I have seen and felt results. I not only gained lean muscle but have PR’s in all my lifts this past year. I love how simple the programs are to follow but how challenging they are on my body!"
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