Guns N' Buns
Train & Able
Bodybuilding, Strength & Conditioning, General FitnessYou want to get strong but don't want to be in the gym hours on end. You want big guns AND nice buns!
You're not afraid of hard work because you know that brings results
5 days a week, you'll get full bodybuilding workouts to look and feel your best, all in under an hour.
Made for all levels, get the needed structure to improve through week to week progressive overload and daily equipment swaps should you need it.
Join a supportive community of like minded individuals, get access to an experienced coach, grow the guns and the buns!.
We'll see you there!
Warm Up
A
2-5min cardio of choice 10 arm circles backwards/forwards 5 heel to butt pulls per leg 5 knee to chest pulls per leg 10 arm swings across the body 10 leg swings front to back 10 leg swings side to side 5 inchworms + push up
B
Prone Machine Hamstring Curl
3 x MAX
C
Seated Incline Cable Chest Press
3 x MAX
D
Bench Press
3 x MAX
E
Seated DB Shoulder Press
3 x MAX
Circuit
F
Complete 1 set for maximum reps at each movement: Plyo Push Up Push Up Knee Push up If you are not able to do Plyo Push Ups, complete maximum reps at each movement of: Push Up Knee Push Up Elevated Push Up
G
Sit-up
3 x MAX
Cool Down
H
2-5min light cardio of choice 1min doorway pec stretch 1min child's pose 1min tricep stretch in child's pose 2min seated forward fold
Warm Up
A
2-5min cardio of choice 10 arm circles backwards/forwards 5 heel to butt pulls per leg 5 knee to chest pulls per leg 10 arm swings across the body 10 pause air squats 10 air squats 20 lunges (10 per leg)
Quad Primer
B
Complete the following 16 Alternating Lunges (8 per leg) MAX REPS Leg Extension (aim to use a weight that allows you to 20-30 reps) 16 Alternating Lunges MAX REPS Leg Extension (drop weight by 1 stack) 16 Alternating Lunges MAX REPS Leg Extension (drop weight by 1 stack) 16 Alternating Lunges There is no rest in between movements. Record weights used for each Leg Extension.
C
Back Squat
3 x MAX
D
Weighted Strict Pullup
3 x MAX
E
Supinated Lat Pull Down
3 x MAX
F
Seated Incline DB Curls
3 x MAX
G
Hollow Hold
Cool Down
H
2-5min light cardio of choice 1min pigeon pose each side 1min saddle 1min couch stretch each side 1min butterfly stretch 1min banded lat stretch each side
Warm Up
A
2-5min cardio of choice 10 arm circles backwards/forwards 5 heel to butt pulls per leg 5 knee to chest pulls per leg 10 arm swings across the body 10 leg swings front to back 10 leg swings side to side 5 inchworms + push up
B
Toes Elevated Dumbbell Romanian Deadlift
3 x MAX
C
Prone Machine Hamstring Curl
1 x MAX
D
Incline DB Bench Press
3 x MAX
E
Seated Cable Overhead Tricep Extension
3 x MAX
F
DB Lateral Raise
3 x MAX
G
Hanging Knee Raise
3 x MAX
Cool Down
H
2-5min light cardio of choice 1min doorway pec stretch 1min child's pose 1min tricep stretch in child's pose 2min seated forward fold
Warm Up
A
2-5min cardio of choice 10 arm circles backwards/forwards 5 heel to butt pulls per leg 5 knee to chest pulls per leg 10 arm swings across the body 10 pause air squats 10 air squats 20 lunges (10 per leg)
B
Bulgarian Split Squat
3 x MAX
C
Cyclist Front Squat
3 x MAX
D
Weighted Chin Ups
3 x MAX
E
Lat Pulldown
3 x MAX
F
EZ Bar Curl
3 x MAX
G
Plank
Cool Down
H
2-5min light cardio of choice 1min pigeon pose each side 1min saddle 1min couch stretch each side 1min butterfly stretch 1min banded lat stretch each side
Warm Up
A
2-5min cardio of choice 10 arm circles backwards/forwards 5 heel to butt pulls per leg 5 knee to chest pulls per leg 10 arm swings across the body 10 leg swings front to back 10 leg swings side to side 5 inchworms + push up
B
Hip Thrust
3 x MAX
C
Incline Bench Press
3 x MAX
D
Dip
3 x MAX
E
Standing Arnold Press
3 x MAX
F
Russian Twist
3 x MAX
Cool Down
G
2-5min light cardio of choice 1min doorway pec stretch 1min child's pose 1min tricep stretch in child's pose 2min seated forward fold
Kyle Krancher
Kyle ran competitive Track & Field through college, competed at the national level for Olympic Weightlifting, and managed 2 Functional Fitness gyms for a combined decade. After starting Train & Able, an Online Personal Training company, he has helped countless people become fit, happy, and confident through custom tailored programs, regardless of ability.
There's nothing we want more than for you to be happy with your fitness journey. Give it a shot and get a week on us for FREE. We know you won't regret it.
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Guns N' Buns
Guns N' Buns
Guns N' Buns
