BUILT TO BLOOM

Coach
Jordan Gentile

This home workout program is great for busy women who don't have a surplus of time to dedicate to getting fit and healthy. It is a 4-day/week full body spilt, with 1 LISS (low intensity, steady state) cardio days. 

This workout can be done at home or in the gym. The only equipment required is dumbbells (various weights) and resistance bands (both loop and long bands with door anchor). 

If you're looking for affordable home workout equipment that doesn't take up much space, read this: https://www.builttobloomfitness.com/blog-all/home-gym-essentials-affordable-space-saving

Features
5 sessions per week
Must use App app to view and log training
Team Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Weekly workouts that can be done from home or at the gym in 45 minutes or less.
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Exercise Video Guidance
Instructional videos and descriptions to guide your practice and make execution easy
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Detailed, expert instruction
Coaches 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 coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Recommended
Dumbbells and Resistance Bands Required
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Quads + Calves

A1

General Warm Up - Lower Body

1 x 1

A2

Mountain-Climbers

3 x 25

A3

Straight Leg Sit Up (DB)

3 x 10

B

Box Squat (BW/DB)

3 x 12

C1

Stationary Lunges

3 x 8

C2

Hip ABduction (Banded, Forward Lean)

3 x 15

D1

Leg Extension (DB/KB)

3 x 8

D2

Calf Raise (Standing, Deficit)

3 x 12

Monday
Back + Shoulders

A1

General Warm Up - Upper Body

1 x 1

A2

Flutter-Kicks

3 x 25

A3

Forearm Plank

3 x 0:30

B1

Push Press (DB)

3 x 8

B2

Lat Pulldown (Home/Banded)

3 x 8

C1

Low Row (DB, Standing)

3 x 10

C2

Lateral Raise (1.5 rep)

3 x 10

D1

Super-man

3 x 12

D2

High Row (DB)

3 x 12

Tuesday
30-45 Min. Steady State Cardio
Wednesday
Glutes + Hamstrings

A1

General Warm Up - Lower Body

1 x 1

A2

Bicycles

3 x 10

A3

Toe Taps

3 x 20

B

Hip Thrust (DB)

3 x 10

C1

Sumo Squat (DB)

3 x 10

C2

Romanian Deadlift - RDL (DB)

3 x 10

D1

Hamstring Curl (HOME/Banded)

3 x 12

D2

Glute Kickback (Quadruped, Banded)

3 x 12

Thursday
Chest + Arms

A1

General Warm Up - Upper Body

1 x 1

A2

Plank Shoulder Taps

3 x 10

A3

Reverse Crunch (Band/BW)

3 x 20

B1

Bench Press (DB)

3 x 8

B2

Skull Crushers (DB)

3 x 8

C1

Chest Fly (DB)

3 x 10

C2

Bicep Curl (Standard)

3 x 10

D1

Tricep Kickback (DB)

3 x 12

D2

Zottman Curl

3 x 12

Friday
REST // RECOVERY
Saturday
REST // RECOVERY
Join Your Virtual Gym

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Bloom From Home - HOME PROGRAM
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Bloom From Home - HOME PROGRAM
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Bloom From Home - HOME PROGRAM
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Bloom From Home - HOME PROGRAM