Built Like a MF: Training by Maddy Forberg in TrainHeroic

Built Like a MF

Maddawg Strong

Bodybuilding, Women's Training, Powerlifting
Coach
Maddy Forberg

Are you ready to get started and to give BUILT LIKE A MF a ride?!

The old days of training on your own and in isolation are gone.

You want to TRAIN SMART and GET BUILT LIKE A MF.

A physique that shows the world the time and care that you've spent to create a STRONG BODY, able to carry you through all of life’s challenges.

With Built like a MF you won't just try to built a stronger body, **you'll build STRENGTH and a physique that builds confidence. **

This program on-going and is backed by science and paired with my own personal experience in building strength and a physique that I'm proud of.

BLAMF is typically 5 days per week (but can change over time), it's beginner friendly, and it emphasizes building strength with compound movements.

There are lower body and upper body training sessions focused on strength and/or hypertrophy. You'll follow a specific warm up plan and there's a video library so you know exactly what I'm asking from you.

We are making gainz ALL AROUND!

Are you ready to get stronger?

**Are you ready to GET BUILT LIKE A MF? **

A body that makes everyone go “DAMN, what do they do for their workout?!"

Then, its time for you to join the Team!

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Train Like I do
You deserve to get the results you're after. If you're willing to put in the work week in and week out, I'm going to show you exactly how I train so that you too can get results that make you proud AF.
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Stop Guessing What To Do
I'll give you detailed instruction for each of the 5 training days each week + video demos of me showing you exactly what I'm looking for. The days of you wandering the gym wondering how to get to where you wanna go are over!
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Feel and Look YOUR Best
I want to empower YOU with a plan that makes you feel like you're at your best. I'm committed to making sure that you get everything you deserve from this membership and if you put in the work, you'll be blown away with what we can accomplish together. I guarantee it.
Features
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Programming 5 days per week
Warm-Ups and daily strength and hypertrophy training with 2 built-in rest days each week. Training is designed to be completed within 60 minutes too.
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Demo Videos
I filmed each movement in the program so you can see me doing exactly what I'm asking from you.
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Detailed, expert instruction
Beyond just sets and reps, I'll give you the instruction you need to execute the program with confidence.
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Committed Teammates
I've created this community to so that we're all training in lock-step, doing the same session on the same day so we can actually train together!
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you can track your progress and have a truly amazing training experience every single day.
Equipment
Required
Barbell + Plates // Dumbbells // Bench // Bands // Leg Press Machine
Recommended
Conventional Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body Power

Prep

A

Lower Body Warm Up

10 Min of Low-Intensity Biking, Rowing, or Walking Pigeon Pose 4x30 Seconds (each leg) Banded Glute Bridges 4x12 Couch Stretch Hold 40-60s both sides Banded Side Walks 4x12 Bird Dogs 1x 10 ( each side)

B

Back Squat

MAX, 10, 10 @ 75, 68, 68 %

C

Deadlift

2 x 8 @ 68 %

D

Leg Press (Legs low)

8, 10, 10

E

Calf Raises

3 x 12

F

Walking Lunges

2 x 12

G

Banded Nordic Curl

2 x 30

H

Crunches

2 x 20

Monday
Back/Arms Hypertrophy

Prep

A

Upper Body Warm Up

10 Min of Low-Intensity Biking, Rowing, or Walking Cat Camel's 4x20 (Up = 1 repetition, Down = 1 repetition) Bear Crawl Shoulder Touches 10-12 reps per hand Overhead Rotations with Band/or Dowel/PVC Pipe 4x12 Banded Underhand Pull Aparts 2x10-20

B

Chest Supported Row

6, 8

C

Low Cable Row

8, 10, 10

D

Lat Pulldown

8, 10, 10

E

Face Pull

2 x 10

F

Skull Crushers

3 x 12

G

Preacher Curl

2 x 12

H

Hammer Curl

2 x 8

Tuesday
Rest Day

Rest

A

Take a rest day today.

Wednesday
Bench / Upper Body Power

Prep

A

Upper Body Warm Up

10 Min of Low-Intensity Biking, Rowing, or Walking Cat Camel's 4x20 (Up = 1 repetition, Down = 1 repetition) Bear Crawl Shoulder Touches 10-12 reps per hand Overhead Rotations with Band/or Dowel/PVC Pipe 4x12 Banded Underhand Pull Aparts 2x10-20

B

Bench Press

MAX, 8, 8 @ 75, 68, 68 %

C

Barbell Row

2 x 8

D

Arnold Press

8, 10, 10

E

Tricep Extension

2 x 10

F

Face Pull

2 x 10

Thursday
Lower Body Hypertrophy

Prep

A

Lower Body Warm Up

10 Min of Low-Intensity Biking, Rowing, or Walking Pigeon Pose 4x30 Seconds (each leg) Banded Glute Bridges 4x12 Couch Stretch Hold 40-60s both sides Banded Side Walks 4x12 Bird Dogs 1x 10 ( each side)

B

Pause High Bar Back Squat

3 x 8 @ 55 %

C

Stiff Leg Deadlift

2 x 6

D

Hip Thrusts

8, 10, 10

E

Calf Raises

2 x 12

F

Crunches

2 x 12

Friday
Upper Body Hypertrophy

A

Incline Barbell Press

3 x 8

B

DB Chest Fly

2 x 12

C

Lat Pulldown

8, 10, 10

D

DB Shoulder Press

8, 10, 10

E

DB Lateral Raise

8, 10, 10 @ 9

F

Lateral Raise (Cable)

2 x 12

G

Tricep Extension

3 x 10

H

Maddawg Curl

3 x 10

Saturday
Rest Day

Rest

A

Take a rest day today.

Coach
coach-avatar Maddy Forberg

I remember the day I saw my two best friends slapping hands and slamming weights. Doing some sport they called Powerlifting The moment I gripped the knurling, my life had a purpose that I hadn't felt before. There’s nothing I love more than seeing people find the strength within themselves. I believe that the barbell can change your life too, and I can’t wait to go on this journey with you!

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Let's Train Together!

Your first 7 days are on me too.

Start My 7-Day Free Trial
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FAQs
How does this actually work?
I'll be coaching this team and managing your training calendar. You and your teammates will all follow the training calendar so we'll be doing the same training each day. You'll have your own profile on the app so that you can see, perform, and log your training each day and track your progress.
What does a week of training look like for the Team?
Check out the sample week by scrolling up a bit. The actual training will fluctuate depending on the training program that we're doing as a team, but generally, we'll train 4-5 days per week and have specific weeks that we're de-loading so we can, over the long-term, keep making meaningful progress.
Will I look like you if I follow the program?
There's only one way to find out! Seriously though, we've all spent too long not training smart and even though you might be training your ass off, unless you're training using the proven principles that we'll apply each day, you are probably not making the progress you deserve or are looking for.
What if I have questions about the training?
When I mentioned that I'm coaching the Team, I mean it. You have ME as your coach. We will have a Team message board where you can ask and answer questions from your teammates and I'll be on that message board too. The thing I love most about this is that we are a REAL TEAM, all training together.
Join Your Virtual Gym

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

Built Like a MF
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Built Like a MF
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Built Like a MF
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