Build
FORM MCR
Bodybuilding, General FitnessABOUT THIS PROGRAM
For those looking to build muscle, increase strength and improve body composition on a time budget. If you only have time to train 3 times per week for a maximum of 45-60 minutes this is for you!
Designed specifically for busy individuals with non-negotiable work and family commitments.
A lack of time, confidence and motivation are some of the biggest barriers most people face when it comes to participating in exercise.
With the help of our online training programmes we hope to reduce some of these barriers and get people closer to meeting the physical activity guidelines and in particular push more people to start resistance training.
Our aim is to help people of ALL abilities improve their health, physical performance and build self-efficacy.
Join BUILD today!
A
Squat of choice
3 x 10
B
Barbell RDL
3 x 10
C1
Incline DB Press
C2
Chest Supported DB Row
Choose your own accessories
D
If you have time, here are some accessory exercises designed to improve the strength and hypertrophy of the musculature of the arms and abs. Do which ever one you want to prioritise, or you can do both. 1.Arms option: -2 sets of 12-15 reps of any biceps of choice Some of our favourites are seated DB curls, incline DB curls, cable curl variations. -2 sets of 12-15 reps of any triceps of choice Some of our favourites are DB skull crushers, cable tricep extensions, cable overhead tricep extensions. 2.Abs option: -2 sets of 12-15 reps of any abs of choice Some of our favourites are KB side bends, slow mountain climbers, ab roll outs, hanging knee raises, planks. We recommend progressing these exercises in the same way as all your main exercises. Try and stick with the same exercises and progress them weekly. Make notes of the exercises you have picked, weight used and reps completed. If you're unsure of any of the exercises above please ask and we will post a video in the chat.
A
Press of choice
3 x 10
B
Heel Elevated DB Split Squat
3 x 10
C1
Lat Pulldown
C2
Lying hamstring curl
Choose your own accessories
D
If you have time, here are some accessory exercises designed to improve the strength and hypertrophy of the musculature of the arms and abs. Do which ever one you want to prioritise, or you can do both. 1.Arms option: -2 sets of 12-15 reps of any biceps of choice Some of our favourites are seated DB curls, incline DB curls, cable curl variations. -2 sets of 12-15 reps of any triceps of choice Some of our favourites are DB skull crushers, cable tricep extensions, cable overhead tricep extensions. 2.Abs option: -2 sets of 12-15 reps of any abs of choice Some of our favourites are KB side bends, slow mountain climbers, ab roll outs, hanging knee raises, planks. We recommend progressing these exercises in the same way as all your main exercises. Try and stick with the same exercises and progress them weekly. Make notes of the exercises you have picked, weight used and reps completed. If you're unsure of any of the exercises above please ask and we will post a video in the chat.
A
Deadlift of choice
3 x 10
B
Machine Chest Press
3 x 10
C1
Chest supported machine row
C2
Leg Extensions
Choose your own accessories
D
If you have time, here are some accessory exercises designed to improve the strength and hypertrophy of the musculature of the arms and abs. Do which ever one you want to prioritise, or you can do both. 1.Arms option: x2 sets of 12-15 reps of any biceps of choice Some of our favourites are seated DB curls, incline DB curls, cable curl variations. x2 sets of 12-15 reps of any triceps of choice Some of our favourites are DB skull crushers, cable tricep extensions, cable overhead tricep extensions. 2.Abs option: x2 sets of 12-15 reps of any abs of choice Some of our favourites are KB side bends, slow mountain climbers, ab roll outs, hanging knee raises, planks. We recommend progressing these exercises in the same way as all your main exercises. Try and stick with the same exercises and progress them weekly. Make notes of the exercises you have picked, weight used and reps completed. If you're unsure of any of the exercises above please ask and we will post a video in the chat.
David Flowers
David Flowers is a personal trainer with over a decade of experience. Over this time he has worked in commercial and private gym settings all over the world delivering personal training sessions to a wide scope of clientele.
Kaif Razzak
Kaif Razzak is a personal trainer from Manchester. Having worked with the general population for the last 7 years, he has the aim to make health and fitness attainable for everyone of all abilities.
A training program you won't quit and the first weeks on us!
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Archie
Client at FORM MCR
Verified Athlete"Having a program set out for me by top class personal trainers, I know I'm in good hands"
Craig
Client at FORM MCR
Verified Athlete"The app has been instrumental in being able to track my training progress easily, and is a fantastic way to comment on my workouts with my trainer outside of my 1-2-1 sessions. It's really simple to use which means more time training, and less time faffing."
Viv
Client at FORM MCR
Verified Athlete"Using the App makes my life so much easier! All I have to do is turn up and everything is laid out for me, it's one less thing I need to worry about!"
Gary
Client at FORM MCR
Verified Athlete"A very user friendly app that allows me to keep track of my training progress."
When you join a team you’re getting more than programming, you’re joining an online community.
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