Full Body Muscle Builder: Phase 1

ChrisBodoFitness

Personal Training, Strength & Conditioning
Coach
Chris Bodo

This program is only one piece of the puzzle, but science tells us that by packing on muscle and losing fat, you will not only look great but it will improve many aspects of your life. Therefor this program is intended for you to gain muscle, get stronger, and look your best. Lets face it, everyone wants to fit into nice clothes and look great naked! This is a simple, “no bullshit” workout plan that is easy to follow and will get you results. Along with a good lifestyle and diet, you will achieve the body you want and the body you deserve. We are not meant to be fat, lazy and weak; we are meant to have strong and healthy bodies. There is no magic pill; you have to put in the work!

This 4 week program consists of 3 days of strength training, and 2 days of light to moderate cardio/core.

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Building Muscle
Strength training and lifting heavy things is the best way to get stronger and put on muscle. Many people are trying to lose fat by doing hours and hours of cardio. Maybe this can work to an extent but if health and having a nice, strong, athletic looking body is your goal then you need to lift weights! In Laymen's terms, building more muscle will in turn melt away the fat!
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Lifestyle Factors
You can fast track your results tremendously if you incorperate these principles: Nutrition: eating real food, getting enough protein at each meal, limit snacking. Sleep: getting good quality sleep/ prioritizing sleep. Recovery is key for your muscles to repair. Stress Reduction: meditate, take a walk in nature, unwind.
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Discipline
Even if you don't feel like doing something, have the discipline to do it anyway.
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My Personal Philosphy
Fitness: Lift heavy, do power lifts, some speed work, and some cardio (mainly bike sprints). Nutrition: 80/20 "ish" on eating healthy, fasting most mornings, focusing on a lot of protein at each meal, low-moderate carbs and sugar, try to eat organic/ grass-fed etc. Sleep: Try to get 8+ hours a night.
Features
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Access to your coaches
You can message me with questions on Trainheroic or DM me @chrisbodofitness and I will get back to you ASAP.
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Programming 5 days per week
There will be 3 days of strength training a week, with 2 low-medium level cardio sessions paired with a core workout.
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Exercise Video Guidance
There are instructional videos for each exercise!
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Detailed, expert instruction
For each exercise within the program, you will see a detailed description on form, and how much weight you should use.
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Delivered through TrainHeroic
I have found this app to be the best and easiest app for clients to follow!
Equipment
Required
Barbbell // Plates // Dumbbells // Bands // Bench // Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Strength Day 1

Prep

A

Warm-Up 1.

Each exercise will have the reps or time (in sec) beside it. Go through the warm up 1 time. 1. Bodyweight Squats 15 Reps 2. Push-Ups 10 Reps 3. Alternating Lunges 10 Reps total (5 each leg) 4. Arm Circles Front 10-15 sec 5. Arm Circles Back 10-15 sec 6. Hip Internal Rotation 10 Reps 7. Hip External Rotation 10 Reps 8. Inch Worm Push-Up 5 Reps 9. High Knees In Place 15 sec 10. Squat Jumps 5 Reps 11. T-Jacks 15 sec

B1

Kettlebell Swings

3 x 10

B2

Pull-Up

C1

Trap Bar Deadlift.

3 x 5

C2

Deadbug

3 x 10

D1

Inverted Row.

D2

Single Leg RDL.

3 x 5

Monday
Light Cardio/Core Circuit

Conditioning

A

Plank Core Circuit

Plank Core Circuit 25 seconds WORK, 15 seconds REST (if it's too challenging do 20sec work and 20sec rest) 2 or 3 times through the circuit (you decide)! 1 minute rest before repeating circuit. 1. Front Plank 2. Side Plank Right 3. Side Plank Left 4. Plank March 5. Mountain Climbers Rest 1 minute.

Tuesday
Strength Day 2

Prep

A

Warm-Up 1.

Each exercise will have the reps or time (in sec) beside it. Go through the warm up 1 time. 1. Bodyweight Squats 15 Reps 2. Push-Ups 10 Reps 3. Alternating Lunges 10 Reps total (5 each leg) 4. Arm Circles Front 10-15 sec 5. Arm Circles Back 10-15 sec 6. Hip Internal Rotation 10 Reps 7. Hip External Rotation 10 Reps 8. Inch Worm Push-Up 5 Reps 9. High Knees In Place 15 sec 10. Squat Jumps 5 Reps 11. T-Jacks 15 sec

B1

Back Squat.

3 x 5

B2

Squat Jumps

3 x 5

C1

Bench Press

3 x 5

C2

Dips

3 x 5

D1

Split Squat.

3 x 5

D2

Push-Up.

3 x 10

D3

Band Overhead Tricep Extension

3 x 10

Wednesday
Light Cardio/Core Circuit

Conditioning

A

Plank Core Circuit

Plank Core Circuit 25 seconds WORK, 15 seconds REST (if it's too challenging do 20sec work and 20sec rest) 2 or 3 times through the circuit (you decide)! 1 minute rest before repeating circuit. 1. Front Plank 2. Side Plank Right 3. Side Plank Left 4. Plank March 5. Mountain Climbers Rest 1 minute.

Thursday
Strength Day 3

Prep

A

Warm-Up 1.

Each exercise will have the reps or time (in sec) beside it. Go through the warm up 1 time. 1. Bodyweight Squats 15 Reps 2. Push-Ups 10 Reps 3. Alternating Lunges 10 Reps total (5 each leg) 4. Arm Circles Front 10-15 sec 5. Arm Circles Back 10-15 sec 6. Hip Internal Rotation 10 Reps 7. Hip External Rotation 10 Reps 8. Inch Worm Push-Up 5 Reps 9. High Knees In Place 15 sec 10. Squat Jumps 5 Reps 11. T-Jacks 15 sec

B1

Step Ups

3 x 8

B2

Alternating Side Lunge

3 x 5

C1

Shoulder Press.

3 x 8

C2

Dumbbell Fly's

3 x 8

D1

Farmers Walk

3 x 0:25

D2

Dumbbell Bicep Curl (Alternating)

3 x 8

Coach
coach-avatar Chris Bodo

Professional Hockey Player with a Bachelors Degree in Exercise Science.

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Full Body Muscle Builder: Phase 1
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Full Body Muscle Builder: Phase 1
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Full Body Muscle Builder: Phase 1
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Full Body Muscle Builder: Phase 1