LEGENDS🥊TEAM

Body By Daddy

Coach
DADDY BRISTOW

Androgynous FIT! I wrote this plan after many requests to look like a particular character named Vi. This program is aimed to create a masc looking upper body thats athletic and a femme looking lower body. If that is your goal-then this plan is for YOU

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder
Equipment
Required
barbell // dumbbell // bench // leg press // cable machine // smith machine // pull-up bar/ dip bar
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
DAY 1🥊UPPER CUTS

A

Jump Rope

1 x 5:00

B1

Fire Hydrant Circles

1 x 5

B2

Fire Hydrant

1 x 15

B3

Shoulder Taps

1 x 30

B4

Worlds Greatest Stretch

1 x 5

B5

Groiner

1 x 10

B6

Lateral Lunge to Cross Reach

1 x 5

C1

SA DB JERK

4 x 6

C2

Squat Jump

4 x 10

D1

60 Incline Press

4 x 8

D2

Incline DB Reverse Fly

4 x 15

E1

ISOMETRIC LAT PULLDOWN

4 x 15

E2

Standing SA DB Press

4 x 8

F1

Couch Handstand drill

3 x 10

F2

Half Kneeling DB Low to High Chop

3 x 10

F3

kb halo

3 x 10

G1

Static Stretch

1 x 1:00

G2

seated splits stretch

G3

Pigeon Stretch

@ 1:00

G4

Foam Roll IT Bands

1 x 1:00

Monday
DAY2🔪-LEGS

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Straight Leg Fire Hydrant

2 x 5

B2

Straight Leg Donkey Kick

2 x 10

C1

Landmine Split Stance RDL

4 x 8

C2

LANDMINE-reverse lunge glute

4 x 8

D1

Double KB Front Squat

3 x 10

D2

KB Front Rack Marching

3 x 30

D3

X- Band Lateral Walks

3 x 10

E1

Plank Knee to Same elbow

3 x 0:30

E2

SIDE KICK THROUGH

3 x 0:30

E3

Step Back Burpee

3 x 0:30

E4

Plank Pike

3 x 0:03

F1

Static Stretch

1 x 1:00

F2

seated splits stretch

F3

Pigeon Stretch

@ 1:00

F4

Foam Roll IT Bands

1 x 1:00

F5

Quad - Foam roll

Wednesday
DAY3🥊TOP HEAVY

A

5 min Jump Rope

@ 5:00

B1

Fire Hydrant Circles

1 x 5

B2

Fire Hydrant

1 x 15

B3

Shoulder Taps

1 x 30

B4

Worlds Greatest Stretch

1 x 5

B5

Groiner

1 x 10

B6

Lateral Lunge to Cross Reach

1 x 5

C1

Standing Calf Raises

2 x 0:20

C2

Single Leg Hop Stabilization

2 x 5

C3

Single Leg Hop

2 x 5

D1

Band Pull-Apart

2 x 20

D2

BANDED HIGH PULL

2 x 20

E1

DB Bench Press

4 x 6

E2

DB PULLOVERR

4 x 4

F1

Eccentric Dip

3 x 5

F2

Dip

3 x 5

F3

Seated Face Pull

3 x 12

G1

V Bar Tricep Pushdown

10, 10, 10, 20

G2

Straight Bar Cable Curl

10, 10, 10, 20

Thursday
DAY4🔪-KILLER LEGS

A1

Fire Hydrant Circles

1 x 5

A2

Fire Hydrant

1 x 15

A3

Shoulder Taps

1 x 30

A4

Worlds Greatest Stretch

1 x 5

A5

Groiner

1 x 10

A6

Lateral Lunge to Cross Reach

1 x 5

B1

Single Leg Glute Bridge

2 x 10

B2

Bent Knee Side Plank Dip

2 x 10

C1

DB Sumo Squat

4 x 6

C2

Alternating Step Downs

4 x 10

D

Glute- Leg Press

8 x 8

E1

Adductor Side Plank

3 x 0:20

E2

Bulgarian Split Squat Jumps

3 x 6

E3

Cossack Squat

3 x 5

F

5 min Jump Rope

1 x 500

G1

Static Stretch

1 x 1:00

G2

seated splits stretch

G3

Pigeon Stretch

@ 1:00

G4

Foam Roll IT Bands

1 x 1:00

G5

Quad - Foam roll

Friday
move around

A

10 min Jump Rope

B

10 min Heavy Bag -

C1

Tempo Cable Rotation

3 x 10

C2

Tilting Side Plank

3 x 10

D

Heavy Bag Routine 2

Saturday
Day1-🥊UPPER-CUT

A1

Push-Up Plus

1 x 10

A2

Lying Handcuffs

1 x 10

A3

T Push-Up

1 x 5

A4

Straight Leg Fire Hydrant

1 x 10

A5

Plank Opposite Arm Reach

1 x 5

A6

Deep Squat with rotation

1 x 5

B1

DB CLEAN & SQUAT

3 x 6

B2

Box Jump

3 x 5

C1

SMITH MACHINE INCLINE PRESS

4 x 6

C2

KNEELING CLAP PUSHUP

4 x 10

D1

Cable Lateral Raise

3 x 10

D2

Alternating DB Front Raise

3 x 10

E1

KB Pendlay Row

3 x 6

E2

DB Reverse Fly Reverse Grip

3 x 12

F1

SLIDING KNEE TUCK

3 x 10

F2

PLANK TOE TAPS

3 x 20

F3

Sliding Mountain Climber

3 x 10

Coach
coach-avatar DADDY BRISTOW

HI! Its Lizzy, training 12 years now. After many requests for andro looking exercises I wrote the plan Legends!

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When you join a team you’re getting more than programming, you’re joining an online community.

LEGENDS🥊TEAM
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LEGENDS🥊TEAM
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LEGENDS🥊TEAM
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