Full Body Muscle Builder: Phase 1
ChrisBodoFitness
Personal Training, Strength & ConditioningThis 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.
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
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.
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
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.
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
Chris Bodo
Professional Hockey Player with a Bachelors Degree in Exercise Science.
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Full Body Muscle Builder: Phase 1
Full Body Muscle Builder: Phase 1
Full Body Muscle Builder: Phase 1
