Welcome to the Built Different Program. This is a Total Body Transformation Program guaranteed to get you the results that you are looking for within 60 mins. This Program is designed so that be done at your local fitness club or a small box gym Throughout this program, you will get stronger, lose weight, drop body fat % & put on lean muscle.
So to ensure you get the most out of this program here's the breakdown...
Every day you will start off with a Compound Lift (Some type of Squat, Bench Press, Deadlift, Or Upper Body Pull).
Every day you will also have 2-3 Accessory exercises done in a superset.
Finally, Your Cardio which will be done 3 days per week will be broken down into 3 sections
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Circuit
A
3 Mins on any cardio machine of choice + - Side-Lying T-spine Rotation - Inch Worms Walks - Hip Flexor Stretch + 2-3 Rounds - Scap Pull x 10 reps - Dead Hang x:20 seconds - Side-Lying External Rotation x 10 reps per side
B1
Pull-Up
4 x 8
B2
Plate Pinch Grip Hold
4 x 0:40
C1
Push-Up
4 x 12
C2
Rowing
4 x 10
D1
Chest-Supported DB Row
4 x 12
D2
Incline Bench DB Chest Fly
4 x 12
A
Rowing
8 x 500
B1
Russian KB Swing
4 x 20
B2
Plank In & Outs
4 x 1:00
Circuit
A
3 Mins on any cardio machine of choice + Worlds Greatest Stretch x 3 per side Inch Worm Walk x 5 reps Side-Lying T-Spine Rotation x 10 per side + 2-3 rounds of Banded Lateral Walks x 10 per side Bird Dogs x 10 per side Russian Kettlebell Swings x 10 reps at a lighter weight
B
Front Squat
5 x 5 @ 75 %
C1
Romanian Deadlift
4 x 8
C2
Seated Box Jump
4 x 5
D1
Landmine Reverse Lunge
4 x 8
D2
Banded Lateral Walks
4 x 1:00
E1
Bulgarian Split Squat
3 x 8
E2
Barbell Hip Thrust
3 x 12
Circuit
A
3 Mins on any cardio machine of choice + Worlds Greatest Stretch x 3 per side Bent Knee Ankle Rocks x 10 per side Kneeling T-spine Rotations 10 per side + 2-3 rounds: Upside Down KB Press x 10 reps per side Russian KB Swing x 10 reps Broad Jump x 5 reps Wall Angel x 10 reps
B1
Double Under
4 x 50
B2
Lateral Plate Taps
4 x 1:00
C1
DB Renegade Row
4 x 10
C2
Lunge Jumps
4 x 0:40
Circuit
D
Core Circut 3-4 sets Controlled Mountain Climbers x 60 sec Vertical Toe Touches x 30 Reps Side Plank Rotations x 12 reps per side
Circuit
A
3 Mins on any cardio machine of choice + Floor Pec Stretch x 30 seconds per side Side-Lying T-Spine Rotation x 10 per side Worlds Greatest Stretch x 3 per side + 2-3 Rounds of Upside Down Kb Press x 10 per side Dead Hang x 20-30 seconds Scap Push-Up x 10 reps
B
Seated DB Shoulder Press
4, 6, 8, 10
C1
Push Press
4 x 6
C2
DB Bicep Curls
4 x 12
D1
DB Lateral Raise
4 x 8
D2
Iso-Db Lateral Raise Hold
3 x 0:20
E1
EZ Bar Drag Curl
4 x 12
E2
1-Arm DB Tricep Kickback
4 x 12
Coach Justin, the Owner Of Vital Body, is a licensed massage therapist and has over 8 years of experience in the fitness industry as a personal trainer. Justin believes that everything you do today affects your tomorrow, and is passionate about recovery and the combined approaches you take to achieve optimal health.
Vital Body Athlete
Verified Athlete"“This program has been a revelation in my life. I’ve become stronger in a shorter amount of time. The workouts are quick and intense, perfect for people who work long hours. No brainer, best decision I made in my fitness regime”"
Vital Body Athlete
Verified Athlete"I've been with Vital Body for that past 4 years, and I'm amazed on how much the programs and Coach Justin have changed my life!"
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