Hot Seller

DEUCE: Delta Bravo

DEUCE Gym

Functional Fitness, Weightlifting, General Fitness, Strength & Conditioning, Functional Training
Coach
DEUCE Gym

Delta Bravo is for those looking to stretch their potential, challenge what they thought was possible, and engage in an at-home training experience that gets you in the best shape of your life.

Using only a pair of dumbbells (which you can buy from DEUCE Gym), coach Ben Smith will lead you on a journey to your ultimate fitness.

Delta Bravo is a throwback to simpler times where training didn’t require a ton of equipment, where community was put first, where people held each other to a high standard, and where no one took themselves too seriously. Delta Bravo leverages hard-backed principles of exercise science and behavioral psychology to deliver legitimate strength and conditioning at home.

Blending strength, bodybuilding, and conditioning protocols in an array of movement patterns, Delta Bravo delivers results in 5 balanced days per week.

Simply put, it is the most effective strength and conditioning workout in the world.

If you don't have dumbbells, we got you. Once you register for Delta Bravo, we will send you a link to purchase Delta Bravo dumbbells online and we will ship them straight to your door.

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Get in the best shape of your life
Delta Bravo is the most effective strength and conditioning at-home training experience in the world. We'll improve your strength, conditioning, athleticism, and inner game so you can dominate wherever you play. Desk athletes, weekend all-stars, and dream chasers prepare to unlock levels of performance higher than you've ever experienced.
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Training that never gets boring
With Delta Bravo, training feels a bit more like a game. You try to beat your best each week. There are always new levels to reach. And we shake things up with enough variation so you never get bored.
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Scalable for any ability
The Delta Bravo program is perfectly scalable to any fitness level – no matter where you are on your fitness journey. With a single set of dumbbells* selected for your strength level, we'll progress you each month by turning up the volume and tempo. *When you sign up, we'll send you an email with insider access to buy a pair of dumbbells and have them shipped to you. Starting at just $80.
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A community to support you
Humble people, striving for their best. No grandstanding or showboating in this community. The Delta Bravo crew is just a bunch of people trying hard and having a good time doing it. Delta Bravo is a place where egos get checked at the virtual door and high fives are handed out like popsicles on the 4th of July.
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Do it whenever, wherever
No more rigid class schedules. No need to hoof it across town to the gym. Delta Bravo is the virtual gym that meets you on your terms. Take it on the go and never miss a beat. Delta Bravo is the most flexible and accessible training solution out there.
Features
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Access to your coaches
Coaches that will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
1 Upper Body, Lower Body, Total Body strength day each week. 2 conditioning sessions that will melt your fat and build your capacity.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
We'll tell you what to do, how to do it, and why it makes sense in the first place. Bye, bye guesswork.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
1 Set of Dumbbells (yup, that's it!)
Recommended
Courage // Committment // A big heart
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2020-4-6

A

Delta Bravo Dynamic Push Ups

5 x 5

B

Delta Bravo DB Floor Press

1 x MAX

C1

Delta Bravo DB Renegade Rows

4 x 10

C2

Delta Bravo DB Skullcrusher

4 x 10

Circuit

D

Then, complete 4 rounds for time: 15 Narrow Grip Pushup 25 Shoulder Press (empty hands) -Rest :60-

Monday
2020-4-7

A

100 m Sprint

8 x 100

B

Delta Bravo Forward Plank Elbows

1 x 5:00

Tuesday
2020-4-8

A

Delta Bravo Kneeling Jump

5 x 5

B

Delta Bravo DB Front Squats

1 x 1:00 @ MAX

C

Delta Bravo DB Deadlifts

6 x 10

D1

Delta Bravo DB Zercher Goodmorning

4 x 10

D2

Delta Bravo DB Reverse Lunges

4 x 10

Circuit

E

Then, complete 2 rounds for MAX reps: AMRAP 3 20 Lateral DB Jumps 10 DB Power Cleans -Rest 3 minutes-

Wednesday
2020-4-9

A

400 m repeats

3 x 400

B

Delta Bravo DB Plank Pull Through

4 x 10

Thursday
2020-4-10

A

Delta Bravo Tuck Jumps

5 x 5

B1

Delta Bravo DB Offset Reverse Lunge

4 x 10

B2

Delta Bravo DB SA Push Press

4 x 10

C1

Delta Bravo Foot Elevated Push Up

4 x 12

C2

Delta Bravo Single Leg Glute Bridge

4 x 24

Circuit

D

Then, complete 3 rounds for time: 30 Step Death March 30 Lateral Skier Hops

E

Delta Bravo Sliding Hamstring Curls

1 x 50

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The Best At-Home Workout Program in the world

Thoughtfully designed programming that challenges completely. 5 Days/Week, less than an hour each time. No BS, just DBs.

Start My 7-Day Free Trial
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FAQs
What equipment do I need?
Just a single pair of dumbbells. Yup, that's it. Don't have any? No worries. When you sign up, we'll send you an email with insider access to buy a pair of dumbbells and have them shipped directly to your door. Starting at just $80.
Who is this training program for?
Whether you're on a budget, don't have a ton of equipment, or are just sick of complex training, Delta Bravo is a simple and effective solution.
Do I need extra work on top of Delta Bravo?
Short answer: NO! We've got your warm ups, strength, conditioning, mobility, and speed work covered. You work hard for 5 days, you rest for two. All of your needs are accounted for.
How strong / experienced do I need to be to join Delta Bravo
Part of Delta Bravo's magic is its scalability - it meets you where you are. More novice trainees simply go lighter on their dumbbell weight. We'll provide movement subs where necessary. The DB method is challenging enough even for seasoned pros. Everyone will find a fitting challenge on Delta Bravo
What happens if I get too fit?
I know, we were concerned too. But let's cross that bridge when we get there. Until then, jump in and join the fun.
The Proof
verified-athlete-avatar Ben Crookston

Washed Up Athlete, Tech Guy

Verified Athlete

"Delta Bravo has been the ultimate therapy. Creative training, with efficient sessions I can get done over my lunch break. I almost feel like a real athlete again...almost."

verified-athlete-avatar Jun Endo

No gym? No problem.

Verified Athlete

"Delta Bravo changed the game. When you don’t have time to go to the gym, or don’t have a gym to go to, especially of a pandemic, the at-home workout experience is right there, ready to go anytime, in the palm of your hands."

verified-athlete-avatar Kanani Harwood

CrossFit Coach, Mother of 2

Verified Athlete

"Done these workouts in a park, garage, apartment, and full gym. Delta Bravo is the definition of adaptable, convenient, and truly functional fitness. Brilliant programming, full-on support, and the ability to connect with other members only adds to the experience of seeing your strength increase!"

verified-athlete-avatar Xea Myers

Learned self-love and lost 62 lbs.

Verified Athlete

"I’ve been enrolled for 6 months and have lost a total of 62 lbs. Though my weight loss has been an incredible yet challenging experience, this program has taught me the true definition of consistency, hard-work, dedication, but most importantly self love. I am so grateful for DELTA BRAVO."

Join Your Virtual Gym

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

DEUCE: Delta Bravo
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DEUCE: Delta Bravo
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DEUCE: Delta Bravo
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DEUCE: Delta Bravo