Fitness With Ben

Bodybuilding, Strength & Conditioning
Coach
Benjamin Ollivierre

Features
6 sessions per week
Must use App app to view and log training
Team Training
$29 / mo
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Muscle Growth
Volume, intensity of sets, frequency, reps in reserve and recovery principles will all be leveraged to help stimulate muscle growth to its greatest capacity week by week.
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Strength
Using science-based evidence and protocols adopted by various Olympic National Teams to prepare their athletes for competition all lifts and exercises will feel easier and easier to execute in a short time which allows for greater work capacity.
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Intensity
Due to strength gains and increased muscle mass and function you will be able to increase the intensity of your workouts from lifting more per set to improve recoveries between workouts given you the freedom to do more.
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Range of Motion
Since we only use evidence base training principles all exercises and lifts will progressively allow the lifter to utilise greater ranges of motion and feel stronger at the end ranges where most people feel most vulnerable.
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Natural Motivation
When the lifter begins lifting more (and with ease) natural motivation generally kicks in. Intensity goes up, the lifter explores greater ranges of motion and begins to see the sound principles utilised in this programming. Result ensue and the lifter naturally wants to continue down this path using the momentum they have built through great planning and structure.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower Body - Quad Dominant

A

BB Back Squat - Heels Elevated

4 x 10

B

DB Split Squat - Front Foot Elevated

4 x 10

C

Leg Press - Narrow Stance

4 x 10

D

Seated Quad Extension

3 x 15

Tuesday
Upper Body - Front Dominant

A

45 Degree DB Press - Neutral Grip

4 x 10

B

Chest Press - Machine - Isolateral Wide Grip

4 x 10

C

Z DB Dual Shoulder Press

4 x 10

D

Seated DB Lateral Raise - Back Support

3 x 15

E

Crunch on Swiss Ball-Cable - Low Pulley

4 x 15

Wednesday
Upper Body - Posterior Dominant

A

Lat Pull Down - Seated - Medium Grip Neutral

4 x 10

B

Lat Pull Down - 45 Deg. Lean - Medium Grip - Semi-Pronated

4 x 10

C

Seated Cable Row (Neutral) - Lean Forward to Back

4 x 10

D

45 Degree Incline DB Bicep Curls

4 x 15

E

Back Extension (45 Degree)

3 x 15

Thursday
Lower Body - Posterior Dominant

A

Single Leg Glute Bridge

3 x 12 @ 0 lb

B

Trap Bar Deadlift

5 x 10

C

Romanian Deadlift with DB

4 x 10

D

Seated Hamstring Curl - Dorsiflexed - Neutral Feet

3 x 12

E

Prone Hamstring Curl Machine

3 x 12

Friday
Shoulders + Triceps

A1

Triceps Press Down - Rope

4 x 10

A2

Triceps Cable Push Down - Straight Bar (Med Grip)

4 x 10

B

Dual DB Skull Crusher

4 x 10

C

Cable Lateral Raise (Behind the Back)

4 x 10

D

Shoulder Press Machine

5 x 10

E

Saturday
Full Body 1 of 2

A

1-Arm DB Row

3 x 15

B

Cable Lat Extension - Straight Bar - 4 feet away

3 x 15

C

Cable Seated Chest Fly

3 x 15

D

Deficit Push Up

4 x MAX

E

Seated Quad Extension

5 x 15

F

Leg Press - Wide Duck Stance

4 x 12

G

Garhammer Raise - 45 Deg. - Handle Support Bench

3 x 10

Coach
More from Fitness With Ben
coach-avatar Benjamin Ollivierre

FAQs
How long are the workouts?
Workouts usually consist of a Block A, Block B and Block C. This usually averages around 50 minutes to 65 minutes.
What if I am unable to do an exercise?
The app will allow you to swap a movement if you wish. I will provide an alternative exercise in the notes for which you can then hit "swap exercise", then search exercise I recommended in notes and replace it with that.
What If I want to only do 4x vs 7x workouts per week?
The program has 4 core days while the other 3 are accessory workouts. Once you complete the 4 more core workouts you will be on the right track.
Is there any way to communicate with the coach?
You can benefit from communication in my one to one membership. If you want to explore this just send me a message in the message tab and I will be happy to share more information.
When are these workouts posted?
Workouts are posted every Sunday night by 9PM EST.
Can I follow the program at home?
Once you have Dumbbells or a Barbell (no need for both) you can follow the workout from home. In the notes section a replacement exercise will be recommended. You can then go to "swap exercise" then hit the search button and search for the recommended replacement exercise and then hit "replace".
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