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PRIMAL BUILD 4D

Strength Based System

Functional Training, Custom Programming, Functional Fitness, Bodybuilding, General Fitness, Strength & Conditioning

Coach

Sabrina Seitz

Primal Build 4-Day Strength & Size System Built to move heavy. Programmed to grow. This is for lifters who want to pack on serious muscle and get strong doing it. A structured system for those who want to train with intention, dominate their lifts, and look like they lift.

4-day split built around:

Olympic lifting-inspired power work — simple, explosive variations that teach movement quality and skill (because learning to move like an athlete builds more than muscle)
Big compound movements — squats, hinges, and pressing variations that build real strength and numbers worth bragging about
Targeted accessories — especially arms (because big biceps do hit different) 4)Power + strength work that actually transfers to how you move — because this is what makes you look solid, strong, and built all around.

Progressive structure — not just maxing out your ego for no reason

You want size? Earn it. You want strength? Build it. You want more?

Get PRIMAL BUILT

$45 / mo

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Strength with Purpose

This isn’t just about lifting heavy it’s about knowing why it works. PRIMAL BUILD gives you more than just a plan. You’ll understand what to lift, how to progress, and why each phase pushes you forward. No more guessing. No wasted reps. Just real structure and coaching that actually teaches. Because when you know the why ,you train with purpose and you build with confidence.

Discipline That Sets Your Standard

Primal Build removes the guesswork and gives you a clear, calculated path to progress. It’s structured to keep you consistent, accountable, and building without burnout or wasted effort. When you know exactly what to do, how to do it, and why it matters, showing up isn’t optional it becomes your standard. This is training that moves you forward. Every week. Every lift.

Strength That Looks Like You Lift

You won’t just feel stronger you’ll look like you train and move like an BEAST. Being strong is one thing. Looking the part? That speaks louder. Big lifts to targeted accessories & explosive power movement, This is designed to build a physique that performs and commands presence. Because real strength isn’t just about numbers it’s about how you move, how you carry yourself, and how you show up.

Features

Access to your coach

You have direct access to your coach for real feedback & answers to support when you need it. Progress isn’t just physical it’s built on knowledge.

Programming 4 days per week

For all levels, heavy lifts, accessories, and mobility to keep you moving well and lifting with intent. Scalable. Progressive. Built to deliver.

Exercise Video Guidance

Every exercise in your program links to a demo from my exercise library. Each video walks through the setup, execution so you know exactly how to move

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Strength That Speaks. Community That Pushes.

SBS is a community built to help you get stronger, lift with confidence & train with purpose. Effort meets education. Lifting heavy= less intimidating

Delivered through TrainHeroic

We use TrainHeroic, a premium training app that makes your progress easy to track, your sessions simple to follow. No spreadsheets. No confusion.

Equipment

Required

Conventional Gym

Recommended

Squat Rack, Barbell + Plates, Dumbbells, Adjustable Bench, Resis

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Tuesday

WK1 - D1

Hang Clean Pull - BB

2 x 4

Seated Box Jump

2 x 5

BB Back Squat

3 x 10

Wall supported - Hip Cars

3 x 10

Chin up - Wide Grip

3 x 8

RDL - DB

3 x 12

Shoulder Press - DB (Seated)

3 x 12

Copenhagens - Short Lever

3 x 0:30

Banded Hollow Hold

3 x 30

Incline Bicep Curls - DB

2 x 12

Skull Crushers - DB

2 x 15

Seated Rear Delt Fly - DB

2 x 15

Wednesday

WK 1 - D2

Push Press - BB

2 x 5

Banded Broad Jump

2 x 5

Bench Press - BB

3 x 10

Banded - BlackBird (Scap Focus)

3 x 10

Rear Foot Elevated Split Squat (RFESS) - DB

3 x 10

Bent over Row 1 Arm - Bench Support

3 x 12

Walking Lunges - DB

3 x 12

Hamstring Curl - Machine

3 x 10

Side Plank - Elbows

3 x 0:30

Standing Bicep Curl - DB

2 x 21

Lateral Raises - DB

2 x 10

Dip Bar - Tricep

2 x 10

Friday

WK 1 - D3

Hang Clean Pull - BB

2 x 2

Push Jerk - 1 Arm Landmine

2 x 5

Leg Press - Machine

3 x 10

90/90 to Fig 4

3 x 10

Seated Row - Machine

3 x 8

Hip Thrust - BB

3 x 10

Seated Arnold Press - DB

3 x 12

Deficit Single Leg Calf Raise - DB

3 x 15

KB Drag Through

3 x 20

Deficit Push Up

2 x 10

Poliquin Lateral Raise DB

2 x 12

Tricep Rope Pushdown - Cable

2 x 12

Saturday

WK 1 - D4

Jump - Box DB (Eccentric)

2 x 5

Depth + Vertical Jump

2 x 3

Reverse Lunge - DB

3 x 12

Banded Hip Distraction

3 x 0:10

Inverted Row - TRX/ Rings Long Lever

3 x 10

Incline Bench Press - DB

3 x 12

Bosch Hold - Supine Ground Base SL

3 x 0:15

Hanging Leg Raises

3 x 12

Renegade Rows - DB

3 x 20

Incline Bicep Curls - DB

3 x 12

Standing Tricep Extension - DB

3 x 15

Seated Rear Delt Fly - DB

3 x 15

Coach

More from Strength Based System

Sabrina Seitz

With 7+ years of coaching across professional sport, amateurs, beginners, and all levels, I combine structured programming with education so you train with intent and understand the why behind every rep. This is your system. Your standard. Your strength. | 🎓 MSc High Performance Sport | 🏋🏻‍♀️ Strength & Power Coach | @sabrinaseitzcoach

Your Blueprint to Real Strength

You don’t need hype you need a plan. SBS gives you structure, coaching, and the confidence to train with purpose. Start building real strength from the ground up.

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FAQs

Who is Primal Built for

Whether you're a beginner learning the basics or an advanced lifter chasing new PBs, this program meets you where you're at and challenges you to level up. Each week follows a clear structure focused on compound lifts, accessories, and mobility supports strength and movement quality under load.

How long are each sessions?

Sessions run 60–75 minutes — depending on your warm-up, rest times, and how deep the gossip gets between sets. Stay focused, lift with intent, and you’ll be in and out without wasting reps (or time).

Can I combine Primal Built other training?

Keep it chill, keep it spaced out, and remember more sweat doesn’t mean more gains. Strength comes first. Recovery is the real flex. Don’t outwork your results trying to “do it all.”

What if I miss a session?

Life happens the program is flexible. You can adjust your training week or stack your days when needed, without losing progress.

If I have an injury, can I modify the exercises?

Absolutely. Every movement in the program can be adjusted based on your needs. Just let your coach know what you're working through, and we’ll help you swap in the right variation to keep you training

What if I need to take a break or cancel?

No contracts. No lock-ins. Cancel anytime. But let’s be real — once you’re hitting PBs and feeling strong as hell, you’ll be too obsessed to leave.

The Proof

K. Munn

Triathlete

Verified Athlete

"“Knowledgeable and humble” describes Sabrina perfectly. She’s guided my strength journey with purpose, care, and accountability. From Ironman prep to weekly coaching support, her expertise and attention to detail have helped me rebuild both fitness and confidence. Highly recommend."

Karolina

Crossfit x FloorBall

Verified Athlete

"Highly recommend Sabrina — knowledgeable, supportive, and always makes the effort to stay connected, even across time zones."

C.Manchanda

Crossfit x Bodybuilder

Verified Athlete

"Sab gave me the structure I didn’t know I was missing. The programming is clear and simple to understand. Each week I feel stronger and see my numbers increase. The support and feedback throughout have made a huge difference. Cant recommend it enough"

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

PRIMAL BUILD 4D