Blockhouse Fitness

Coach
Sean Murphy

This program is designed to help busy people still achieve their goals in the gym with a no nonsense, effective training program. Muscle Mamis will be a 4 day program with a lower body focus.

The biggest key to making progress with this program is training with intensity. I don't add junk volume in these programs. What this means is you will need to make each set and each rep count. Come into the gym with a purpose and train hard for 30-60 minutes. Be consistent with this and you will see progress.

Along with the workouts, you will need to make sure you are consistent with your nutrition, sleep, recovery, and making sure to take care of your mental health. To make the most of your fitness and your life, you will want to prioritize all these things. 

Features
4 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
To fully and effectively utilize this program you will need a gym with free weights // machines and cables. You can make it work with more limited supplies and asking for alternative exercises // but a full gym will be ideal. 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Glute/Hammy Focused Leg Day - Week 1 Meso 1

A

Barbell Hip Thrust - Blockhouse Fitness

12, 10, 8

B

Leaned Back Leg Extension - Blockhouse Fitness

12, 10, 8

C

Lengthened Hamstring Curls - Blockhouse Fitness

12, 10, 8

D

Glute Focused Hip Abduction - Blockhouse Fitness

12, 10, 8

E

Decline Bench Leg Raises - Blockhouse Fitness

3 x 12

Monday
Push Day - Week 1 Meso 1

A

Smith Machine Quad Focus Squat - Blockhouse Fitness

12, 10, 8

B

Incline DB Bench Press - Blockhouse Fitness

12, 10, 8

C

DB Lateral Raise - Blockhouse Fitness

12, 10, 8

D

Kneeling Tricep Rope Extension - Blockhouse Fitness

12, 10, 8

E

Cable Torso Rotation - Blockhouse Fitness

3 x 12 @ 20 lb

Tuesday
Rest Day - Optional Cardio Day

A

Zone 2 Cardio

1 x 30:00

Wednesday
Quad Focused Leg Day - Week 1 Meso 1

A

DB Bulgarian Split Squat - Blockhouse Fitness

12, 10, 8

B

Glute/Hammy Focus back extension - Blockhouse Fitness

C

Quad focused leg press - Blockhouse Fitness

12, 10, 8

D

Hip Adductor Machine - Blockhouse Fitness

12, 10, 8

E

Abdominal Machine - Blockhouse Fitness

3 x 10

Thursday
Pull Day - Week 1Meso 1

A

DB RDL - Blockhouse Fitness

12, 10, 8

B

Lat Biased Lat Pulldown - Blockhouse Fitness

12, 10, 8

C

Dual Cable Rear Delt Fly - Blockhouse Fitness

12, 10, 8

D

Face away cable curl - Blockhouse Fitness

12, 10, 8

E

Chest supported overhand row - Blockhouse Fitness

12, 10, 8

F

Back Extension Machine - Blockhouse Fitness

12, 10, 8

Join Your Virtual Gym

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

Muscle Mamis
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Muscle Mamis
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Muscle Mamis
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