Built Different
Vital Body
Functional Fitness, Strength & Conditioning, General Fitness, Weightlifting, Powerlifting, Olympic Lifting, Bodybuilding, Other, Miscellaneous, Custom Programming, Functional Training, NutritionWelcome 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
- HIIT (High-Intensity Interval Training)
- Medium Intensity Training
- Slow Steady State. With all that being said you will have constant access to a team of like-minded individuals for support and consistent feedback from our coaches.
If you're looking for a community that trains as hard as you do, then click to sign up for your FREE 7-day trial today!
Circuit
A
3 mins On Cardio Machine of choice then... 3 Rounds of 10 Shoulder Pass-throughs 10 per side Side-lying t-spine rotation 10 Scap Pulls
B
Wide Grip Pull Ups
4 x 12
C1
DB Renegade Row
4 x 12
C2
Banded Pull Aparts
4 x 12
D1
T-Bar Row
D2
Alternating DB Hammer Curl
4 x 12
E
Preacher Curls
F1
L Pull-Up
F2
Waiters Curl
4 x 12
Circuit
A
3 Mins on any cardio machine of choice Then 3 Rounds of Hip Flexor Stretch x 20-30 seconds per side Inch Worm Walk x 5 reps Kneeling T-Spine Rotation
Circuit
B
Rowing for Max Distance Round 1 (Rest 1 Mins between time intervals) 3 Mins at 70%-75% effort 2 Mins at 75%-80% effort 1 Min at 80%-85% effort [Rest 2 mins] Round 2 (Rest 60-90 seconds between time intervals) 3 Mins at 75%-80% effort 2 Mins at 80%-85% effort 1 Min at 85%-90% effort [Rest 2 mins] Round 3 (Resting 90 seconds between time intervals) 3 mins at 80%-85% effort 2 mins at 85%-90% effort 1 min 90%- 100% effort
Circuit
A
3 Mins on any cardio machine of choice Then... Worlds Greatest Stretch x 3 per side Inch Worm Walk x 5 reps Side-Lying T-Spine Rotation x 10 per side then 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
Sumo Deadlift
C1
Landmine Squat
4 x 10
C2
Box Jump
4 x 5
D1
Landmine Reverse Lunge
4 x 12
D2
Wall Sit
4 x 0:40
E1
Lateral Box Step Up
3 x 8
E2
DB Romanian Deadlift
3 x 12
Circuit
A
3 Mins on any cardio machine of choice Then 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
Circuit
B
1 Min Stations for a score of total reps - DB Hang Power Cleans - Burpee - Rest 1 min x 4 Rounds Recommended Weight Male: 55# Female: 35# Modifications DB Hang Power Clean= Russian KB Swing Burpee= Elevated Surface Burpee/ Mountain Climbers/ Plank Hold
Circuit
C
3 Mins of Work 1 Min of rest As many rounds as possible in the given amount of time 5 Devils Press 10 DB Front Squats x 3 sets
Circuit
D
30 Double Unders 10 DB Box Step Up (5 per side) 30 Double Unders Rest 1 Min Between Rounds x 3-4 Rounds for time
Circuit
A
3 Mins on any cardio machine of choice + Floor Pec Stretch x 30 seconds per 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
B1
Shoulder Press
4 x 3
B2
Push Press
4 x 5
C1
Dip
4 x 12
C2
DB Bench Pull-over
4 x 12
D1
Incline DB Bench Press
4 x 8
D2
Incline Bench Double DB Tricep Kickback
4 x 12
E
Justin Nassra
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.
Tyler M
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”"
Xavier A.
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!"
When you join a team you’re getting more than programming, you’re joining an online community.
Built Different
Built Different
Built Different
