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.

$29 / mo

Get Built To Bloom - Gym Based

Features

Access to your coach

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

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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.)

Sample Week

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

Sunday

Quads + Glutes

Steady State Cardio

1 x 5:00

General Warm Up - Lower Body

1 x 2

Romanian Deadlift - RDL (Barbell)

3 x 8

Hip Thrust (Single Leg, DB)

3 x 8

Narrow Stance Squat (Smith Machine)

3 x 10

Knee Banded Glute Squat (Pulse)

3 x 20

Kickback + Abduction (Knee Banded)

3 x 12

Calf Raise (Leg Press Machine)

3 x 12

TIMED FINISHER

1 x 4:00

Glute Bridge March w/ Band

4 x 20

Weighted Dead Bugs

4 x 20

Monday

Upper Pull

Steady State Cardio

1 x 5:00

General Warm Up - Upper Body

1 x 2

Landmine Row

3 x 8

Lat Pulldown (Single Arm)

3 x 10

Inverted Row

3 x 8

Rear Delt Row (Single Arm, Cable)

3 x 10

Dynamic Unilateral Row

3 x 10

Sprinter Curls

3 x 12

Pause Back Extension

3 x 12

21's

3 x 21

TIMED FINISHER

1 x 4:00

Leg Lowers with Pilates Ball

4 x 20

Bear Plank Shoulder Taps

4 x 20

Tuesday

FULL BODY BURN

Steady State Cardio

1 x 5:00

Full Body Warm Up

1 x 2

Wall Sit Front Raise

3 x 12

Bench Press (Plyo Ball)

3 x 12

Romanian Deadlift to Bent Over Row

3 x 12

Jump Squat (From Box)

3 x 12

Dynamic Seated Cable Row

3 x 12

Battle Ropes (Slam)

3 x 12

Cable Crunch

3 x 12

Glute Bridge Abduction

3 x 12

Bicycles

3 x 12

Wednesday

Glutes + Hamstrings

Steady State Cardio

1 x 5:00

General Warm Up - Lower Body

1 x 2

Split Squat (Smith Machine, Deficit)

3 x 6

Landmine RDL

3 x 10

Leg Press (Single Leg)

3 x 8

Hip Thrust (1.5 Rep)

3 x 15

Seated Hamstring Curl

3 x 12

Quadruped Hip Abduction (Long Band)

3 x 12

Glute Bridge Pull Over

3 x 20

TIMED FINISHER

1 x 4:00

Crossbody V Raise

4 x 20

Flutter-Kicks

4 x 20

Thursday

Upper Body Push

Steady State Cardio

1 x 5:00

General Warm Up - Upper Body

1 x 2

Bench Press (Barbell)

3 x 6

90/90 Raise

3 x 10

Arnold Press

3 x 8

Upright Row (DB)

3 x 10

Incline Pushup

3 x 10

High Row (Chest Supported)

3 x 12

Tricep Pushdown (Rope)

3 x 10

Skull Crushers (DB)

3 x 10

TIMED FINISHER

1 x 4:00

Forearm Plank

4 x 20

Russian Twists

4 x 20

Friday

Full Body Mobility

Full Body Warm Up

Cable Pancake

ATG Split Squat

3 x 30

Face Pulls (ATG)

3 x 12

Wall Pullovers

3 x 10

Angel of Death

3 x 10

Lat Stretch

3 x 0:30

Jefferson Curl

3 x 8

Slant Board Calf Stretch

1 x 0:30

Optional Finisher

Saturday

REST // RECOVERY

Coach

More from BUILT TO BLOOM

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

Brenda K.

BUILT TO BLOOM

Verified Athlete

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

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."