EHP BUILT
Engineering High Performance
Functional Training, Strength & Conditioning, BodybuildingEHP BUILT is designed for those who want to train with more traditional barbell, dumbbell, and machine sets with a blend of low skill conditioning options each week. BUILT combines 12 week strength progressions on major barbell movements with paired and triple sets so you can look and feel your best ever.
Built is not a powerlifting program. Built is not a bodybuilding program. BUILT is a high performance program powered by traditional strength and fitness sets without any high skill lifting or gymnastics barrier for entry.
Each training cycle has a different weekly split structure with unique set and rep schemes sprinkled in so you can avoid the monotony of traditional barbell or bodybuilding programs. Our high powered conditioning sessions will leave you feeling like an athlete again, and our optional, low intensity days are designed to help you recover and look your best.
What are you waiting for? Join the BUILT team today for a free week trial!
Conditioning
A
EHP General Warm-up A
This should not take more than 10 minutes 3-5 minutes continuous movement or cardio machine of choice Then 8-10 total reps of each exercise Knee Hug Ankle Grab + Reach (quad stretch) Figure 4 A Skip x 2 sets Straight Leg Skip x 2 sets A Run x 2 sets Then 1-2 sets of :10 on :20 off of each Wide-outs (FAST) Runners (FAST) Drop Squats (smooth)
B1
Bench Press
4 x 10 @ 60, 60, 65, 65 %
B2
1-Arm DB Row
4 x 10
C1
DB Z Press
12, 10, 8, 6
C2
Lat Pulldown
12, 10, 8, 6
D1
Feet Elevated Push-Up
3 x 15
D2
Feet Elevated Inverted Row
3 x 15
D3
DB Lateral Raise
3 x 15
High Intensity Conditioning
E
Conditioning: Bike intervals
10 x 10 second Bike Sprint Rest :50 between reps Workout Notes Here is a class, low impact, high intensity cardio finisher for today that will not fatigue your legs heading into tomorrow. You can use whatever exercise bike you have access to. Our favorites are Rogue Echo or Assault Fitness bikes, but any will do. Even a spin bike such as a Concept 2 or Peloton will work! Turn your brain off, lean into the machine and go! Your score is total calories completed in the 100 total seconds of work.
Conditioning
A
EHP General Warm-up B
3-5 minutes continuous movement or cardio machine of choice Then 8-10 total reps each exercise each direction Lateral Shuffle Walk + Squat Cross behind hamstring scoop Inch outs + Push-up Lateral A Skip Carioca Lateral A Run Then 1-2 sets of :10 on :20 off of each Push-up wide-outs Icky shuffle
B
Back Squat
4 x 10 @ 50, 50, 55, 55 %
C1
Bulgarian Split Squat
4 x 10
C2
RDL
4 x 10
D1
Prone Machine Hamstring Curl
3 x 10
D2
Reverse Hyperextension
3 x 15
D3
Seated Calf Raise
3 x 15
Zone 2 Cardio
A
The following cardio circuit should be performed at a conversational pace. You should be able to speak sentences but not paragraphs. If you are familiar with heart rate zones, we want this to be a Zone 2 pace, or about 60-65% of your maximal heart rate. Pick a cardio machine, put on a podcast or Youtube, and just move for 30 minutes* *if you need a <1 min leg shakeout every 5:00 or so, take it!
B1
Hanging Knee Raise
3 x 10
B2
Body Saw
3 x 10
B3
Band Rotations
3 x 10
B4
Russian Twist
3 x 10
Conditioning
A
EHP General Warm-up A
This should not take more than 10 minutes 3-5 minutes continuous movement or cardio machine of choice Then 8-10 total reps of each exercise Knee Hug Ankle Grab + Reach (quad stretch) Figure 4 A Skip x 2 sets Straight Leg Skip x 2 sets A Run x 2 sets Then 1-2 sets of :10 on :20 off of each Wide-outs (FAST) Runners (FAST) Drop Squats (smooth)
B1
Strict Press
4 x 10
B2
Pull-Up
4 x 10
C1
DB Alternating Incline Bench Press
10, 8, 6, 4
C2
Seated Row
12, 10, 8, 6
D1
Band Pull-Apart
1 x 75
D2
Shoulder Taps
1 x 30
High Intensity Conditioning: Hill Sprint / Sled Push
E
Choose either hill sprint or light sled push (no additional weight on sled) 10 reps x 15-20 meters with 1:00 rest between If doing hill sprints, walk back down to the start and immediately begin the next rep. Use the whole minute to walk.
Conditioning
A
EHP General Warm-up B
3-5 minutes continuous movement or cardio machine of choice Then 8-10 total reps each exercise each direction Lateral Shuffle Walk + Squat Cross behind hamstring scoop Inch outs + Push-up Lateral A Skip Carioca Lateral A Run Then 1-2 sets of :10 on :20 off of each Push-up wide-outs Icky shuffle
B
Deadlift
8, 6, 4, 4 @ 50, 60, 65, 70 %
C
BB Reverse Lunge
4 x 1:00
D
Goblet Squat
8 x 0:20
E1
Physioball Leg Curl
3 x 10
E2
Back Extension
10, 15, 10
Zone 2 Cardio
A
Rotate between cardio machines every 5:00 for 30 minutes (3 rounds on each machine) Our favorite machine for zone 2 work is a spin bike. Stair steppers, fan bikes (bikes with arm attachments), rowers, and ski ergs also get the job done. If you're a runner, Saturday is definitely the best day to hit a longer, easy run. You'll have 2 full days of recovery before your next leg day.
B1
Barbell Bicep Curl
4 x 10
B2
Close Grip Push-Up
4 x 15
C1
Alternating DB Hammer Curl
10, 10, 10, MAX
C2
DB Tricep Extension
12, 12, 12, MAX
D1
Lying Leg Raise On Bench
3 x 15
D2
Mcgill Side Plank Rotations
3 x 10
D3
V-Ups
3 x 10
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EHP BUILT
EHP BUILT
EHP BUILT
