Built To Bloom - Gym Based

BUILT TO BLOOM

Coach
Jordan Gentile

An intermediate gym-based program geared towards women who are looking to gain strength and tone up. This program is a 5 day/week upper and lower body split. Each exercise will have a video demonstration as well as a detailed description of how to perform the exercise with common cues + mistakes to avoid.

Features
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Access to your coach
A coach who will hold you accountable and provide the feedback you need to grow
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Programming 4 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
A coach 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 coach + team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumbbells // Cables/Bands // Machines (Smith Machine, Leg Press, etc.)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Quads + Glutes

A1

Steady State Cardio

1 x 5:00

A2

General Warm Up - Lower Body

1 x 2

B1

Romanian Deadlift - RDL (Barbell)

3 x 8

B2

Hip Thrust (Single Leg, DB)

3 x 8

C1

Narrow Stance Squat (Smith Machine)

3 x 10

C2

Knee Banded Glute Squat (Pulse)

3 x 20

D1

Kickback + Abduction (Knee Banded)

3 x 12

D2

Calf Raise (Leg Press Machine)

3 x 12

E1

TIMED FINISHER

1 x 4:00

E2

Glute Bridge March w/ Band

4 x 20

E3

Weighted Dead Bugs

4 x 20

Monday
Upper Pull

A1

Steady State Cardio

1 x 5:00

A2

General Warm Up - Upper Body

1 x 2

B1

Landmine Row

3 x 8

B2

Lat Pulldown (Single Arm)

3 x 10

C1

Inverted Row

3 x 8

C2

Rear Delt Row (Single Arm, Cable)

3 x 10

D1

Dynamic Unilateral Row

3 x 10

D2

Sprinter Curls

3 x 12

E1

Pause Back Extension

3 x 12

E2

21's

3 x 21

F1

TIMED FINISHER

1 x 4:00

F2

Leg Lowers with Pilates Ball

4 x 20

F3

Bear Plank Shoulder Taps

4 x 20

Tuesday
FULL BODY BURN

A1

Steady State Cardio

1 x 5:00

A2

Full Body Warm Up

1 x 2

B1

Wall Sit Front Raise

3 x 12

B2

Bench Press (Plyo Ball)

3 x 12

B3

Romanian Deadlift to Bent Over Row

3 x 12

C1

Jump Squat (From Box)

3 x 12

C2

Dynamic Seated Cable Row

3 x 12

C3

Battle Ropes (Slam)

3 x 12

D1

Cable Crunch

3 x 12

D2

Glute Bridge Abduction

3 x 12

D3

Bicycles

3 x 12

Wednesday
Glutes + Hamstrings

A1

Steady State Cardio

1 x 5:00

A2

General Warm Up - Lower Body

1 x 2

B1

Split Squat (Smith Machine, Deficit)

3 x 6

B2

Landmine RDL

3 x 10

C1

Leg Press (Single Leg)

3 x 8

C2

Hip Thrust (1.5 Rep)

3 x 15

D1

Seated Hamstring Curl

3 x 12

D2

Quadruped Hip Abduction (Banded)

3 x 12

D3

Glute Bridge Pull Over

3 x 20

E1

TIMED FINISHER

1 x 4:00

E2

Crossbody V Raise

4 x 20

E3

Flutter-Kicks

4 x 20

Thursday
Upper Body Push

A1

Steady State Cardio

1 x 5:00

A2

General Warm Up - Upper Body

1 x 2

B1

Bench Press (Barbell)

3 x 6

B2

90/90 Raise

3 x 10

C1

Arnold Press

3 x 8

C2

Upright Row (DB)

3 x 10

D1

Incline Pushup

3 x 10

D2

High Row (Chest Supported)

3 x 12

E1

Tricep Pushdown (Rope)

3 x 10

E2

Skull Crushers (DB)

3 x 10

F1

TIMED FINISHER

1 x 4:00

F2

Forearm Plank

4 x 20

F3

Russian Twists

4 x 20

Friday
Full Body Mobility

A

Full Body Warm Up

B1

Cable Pancake

B2

ATG Split Squat

3 x 30

C1

Face Pulls (ATG)

3 x 12

C2

Wall Pullovers

3 x 10

D1

Angel of Death

3 x 10

D2

Lat Stretch

3 x 0:30

E1

Jefferson Curl

3 x 8

E2

Slant Board Calf Stretch

1 x 0:30

F

Optional Finisher

Saturday
REST // RECOVERY
Coach
coach-avatar Jordan Gentile

I am a personal trainer + nutrition coach who's passionate about helping women live their best life! Being healthy is so much more than just exercising & eating well. My goal is to help my clients find balance in their lives so they can feel confident in their own skin without the all or nothing mentality. I hold a Bachelor's degree in Exercise Science, along with other specialist certifications.

The Proof
verified-athlete-avatar Brenda K.

BUILT TO BLOOM

Verified Athlete

""I never could have imagined how much stronger and more confident I would be!"

verified-athlete-avatar Katherine M.

BUILT TO BLOOM

Verified Athlete

"You helped me change my life for the better and I’m so incredibly thankful for you.. just having someone there to support me was what I always needed."

verified-athlete-avatar Aiya F.

BUILT TO BLOOM

Verified Athlete

"I can say confidently that this is the strongest I’ve felt both mentally and physically in my entire life."

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Built To Bloom - Gym Based
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Built To Bloom - Gym Based
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Built To Bloom - Gym Based
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Built To Bloom - Gym Based