Build

FORM MCR

Bodybuilding, General Fitness
Coaches
David Flowers and Kaif Razzak

ABOUT 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!

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Training made easy via your smartphone
Never feel lost in the gym again, no more scrolling Instagram on the leg extension. BUILD will take the guesswork away and put you on the right path for building muscle and gaining strength!
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Time efficient
We understand that most people can't commit to heading to the gym 6x per week or have the time to spend hours in there too. You no doubt work long hours, have a business to run or have kids to look after. With our time efficient ~45 minute sessions / 3 day per week training program we will help you tick all the boxes in less time!
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Camaraderie & Competition
Not only will you have support from the trainers but also a community of training partners with similar training goals. We also have built in 'leaderboards' for you competitive ones to see how you're lining up against your teammates.
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Access to top class personal trainers
Ask training questions, get feedback, exercise form checks and much more to help keep you moving forward. A personal trainer in your pocket!
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Build muscle & get stronger
Our training programs follow solid training principles to ensure you're progressing towards your training goal. Become a stronger version of yourself with BUILD!
Features
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Access to your trainers
Via the TH messenger in the app your trainers will keep you accountable and provide feedback to keep you progressing towards your goal.
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Programming 3 days per week
Full body muscle & strength workouts that are challenging for people of all fitness abilities and training backgrounds.
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Exercise Video Guidance
Instructional videos to guide you to make exercise execution and set ups much easier.
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Detailed, expert instruction
Rest assured that your workouts are put together by top class personal trainers, you're in good hands!
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Committed Teammates
A vibrant community of people chasing similar goals to you that will keep pushing you to unlock your best.
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Delivered through TrainHeroic
Your training needs delivered through a user friendly app that provides lots of cool features to show your training progress.
Equipment
Required
Full gym access with barbells, trap bar, dumbells, benches
Recommended
Machines and cables
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Workout 1.1

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.

Tuesday
Workout 1.2

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.

Thursday
Workout 1.3 

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.

Coaches
coach-avatar 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.

coach-avatar 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.

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Start BUILDing muscle & strength today!

A training program you won't quit and the first weeks on us!

Start My 7-Day Free Trial
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FAQs
Who is BUILD for?
BUILD is for busy men & women on a time budget who want to build muscle and gain strength.
What's included?
You will receive a progressive training program and access to our trainers via the Trainheroic chat. This is where you can ask any questions about your program and get feedback. You will be welcomed with an answer by designated coaches who work with people like you day in day out.
What equipment do I need?
You will NEED full access to a gym. You will require barbells, trap bars, dumbbells and a bench. It's also strongly recommended you have access to machines and cables too. We will provide some alternatives if needed, but please remember this is not an individual training program.
What is my time commitment?
We will program 3 full body sessions per week that can be completed within ~ 45 minutes. No need to spend hours in the gym!
What if I miss a day?
If you miss a day you can simply move the session to another day in your calendar. We will list your training days but you can move them around easily to suit your schedule.
When should I start?
You can jump on the BUILD program whenever, there will be phases which build on the last but the main thing is you just start participating in resistance training.
How long does the program last?
The program will run indefinitely. There will be monthly challenges to see how far you have progressed over training blocks, alongside changes to exercise selections and rep ranges etc.
What level of training experience do I need?
This program is for everyone no matter what your training age is, we have total beginners to well trained individuals doing this program. However we do reccomend some training experience.
Do I get any other additional support?
You will only receive a training program. All communication is strictly training related. This service is a team training program and not written specifically for individuals. Any further support, for example nutrition would be an additional cost and a separate service offering all together.
The Proof
verified-athlete-avatar 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"

verified-athlete-avatar 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."

verified-athlete-avatar 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!"

verified-athlete-avatar Gary

Client at FORM MCR

Verified Athlete

"A very user friendly app that allows me to keep track of my training progress."

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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