BUILT TO BLOOM

Coach
Jordan Gentile

Built To Bloom - An intermediate gym- based program geared towards women who are looking to gain strength and tone up. This program is a 4 day-week upper/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. 

The Split

Day 1: Quads + Glutes

Day 2: Chest + Arms

Day 3: Glutes + Hamstrings

Day 4: Back + Shoulders

Day 5: BOOTY PUMP (optional)

Features
4 sessions per week
Must use App app to view and log training
Team Training
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
Recommended
This program is gym based. You will need access to basic equipment found at most commercial gyms such as barbells + plates // dumbbells // cables // and various machines (e.g. Smith machine // leg extension // leg curl // leg press // assisted pull up machine // etc.) 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
1:1 Legs/Glutes

A

Romanian Deadlift - RDL (Barbell)

4 x 5

B

Hip Thrust (Smith Machine)

3 x 10

C

Leg Press (Single Leg)

3 x 8

D

Hamstring Curl (Machine)

3 x 10

E

Glute Kickback (Straight Leg)

3 x 10

Tuesday
Back + Chest

A

Bent Over Row (Barbell)

3 x 8

B

Incline Bench Press (DB)

3 x 8

C

Bench Supported Lumbar Row (Cable)

3 x 10

D

Cable Fly

3 x 10

E

Seated Cable Row (Narrow Grip)

3 x 8

F

Straight Arm Pushdown

3 x 10

Wednesday
Rest Day
Thursday
Legs/Calves

A

Back Squat (Barbell)

4 x 5

B

Hack Squat

3 x 8

C

Reverse Lunge (From Deficit)

3 x 8

D

Leg Extension

3 x 10

E

Calf Raise (Seated)

3 x 12

Friday
Shoulders + Arms

A

Overhead Press (Machine)

3 x 8

B

Dips (Machine Assisted)

3 x 8

C

Lateral Raise (Cable)

3 x 10

D

Face Pulls

3 x 10

E

Bicep Curl (Incline)

3 x 10

F

Arnold Press

3 x 15

Saturday
Core (optional)

Circuit

A

Perform 3-5 rounds for 30-45 seconds each exercise. Add bands or weights where applicable if you are able.

The Proof
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Join Your Virtual Gym

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

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