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THE BUILT SYSTEM

McDoles Coaching

Coach
Chris McDole

The Built System is a structured strength and conditioning program for busy professionals who refuse to train like amateurs. Designed for former athletes and experienced lifters, this 52 week system eliminates wasted time, random programming, and decision fatigue. Every block is sequenced with purpose. We cover hypertrophy, density, strength, and metabolic, so you can jump in anytime and keep progressing.

No fluff.

No bro splits.

*No guessing what to do next.

Just professional-level programming built from 18 years coaching pro athletes and high-performing adults. Start your 7-day trial and stop over thinking your training.

$29 / mo
Start My 7-Day Free Trial
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Have you stalled in the gym?
The Built Systems 52-week structure fixes that. - Rotating 4-week phases that prevent boredom - Covering all your strength, conditioning, size and body composition needs! - Built-in deloads to keep progress steady - Proper Warm ups specific to each day -You can jump in anytime - Eliminate decision fatigue and know what you are doing BEFORE you get to the gym
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Walk into the gym and get started
No debating whether it’s chest, legs, or whatever you saw on social media. Open the app, and the session is ready to go. Each day has its own challenge to keep you working hard, but is always part of the long term plan. TBS is designed to build confidence knowing you are in the right phase, you are making progress week to week and you are NOT repeating the same split for months and months.
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Accountability, without the pressure
Inside The Built Systems community are other driven individuals who take their training seriously. This community sets and reinforces standards without pressure or ego. The leader boards show that athletes like yourself are executing the program , which raises your own level without needing babysitting.
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Rebuild the way you train.
Get back to that feeling of walking into the gym knowing exactly what you’re doing. Get back to being consistent and not having to start over every few weeks. With THE BUILT SYSTEM you have a structured program that keeps you progressing and motivated!
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BUILT to Perform. BUILT to Show.
The Built System adds lean muscle, strength, and endurance so you feel confident walking into any gym. With that real strength comes a durable frame that reflects the work you have put in making you capable of any task, not just tired from a bootcamp or circuit.
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 6 days per week
Year-round structured strength, hypertrophy, and conditioning designed with specific phases and progressive sequencing without the guesswork.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
You are not a beginner. You do not need a babysitter. What you need is structure and expert guidance in your pocket.
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Delivered through TrainHeroic
The Built System gives you professional programming in your pocket. Open it, train it, log it, and move on without wasting time!
Equipment
Required
Barbell, Plates, Bench, DBs, KBs, bands, 1 piece of cardio // Trap bar, TRX straps or rings
Recommended
Cable machines, Sled, GHD, Basic gym machines. // Home gym, Crossfit gym, commercial gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Squat Base Day 1

A

Message from the CEO

Prep

B

TBS Warm up 1

Complete the following "PULSE" 4-6 minutes any easy cardio machine 2 Rounds through Body weight squat x10 Glute Bridge x10 Supine Hamstring walk out x10

C

Back Squat

4 x 6

D

DB RDL held on sides

4 x 8

E

Goblet Squat

3 x 12

F

15-15-30 Calf raise

2 x 60

Monday
Upper Press/Pull base

A

Message from the CEO

Conditioning

B

TBS Warm up 2

Complete the following "PULSE" 4-6 minutes general light cardio Then complete 2 rounds of the following Band pull-aparts x20 Scap Push-ups x10 DB Shoulder CARs x5 a side

C

Barbell Bench Press

4 x 6

D

Chest-Supported DB Row

4 x 12

E

Lean away lat pulldown

3 x 12

F

Ez bar curl 21's

3 x 21

G

Standing Rope Triceps pressdown

3 x 15

Tuesday
Off/Optional Cardio

A

Cardio

1 x 30:00

Wednesday
Lower (Hinge base)

A

Message from the CEO

Prep

B

TBS warm up 3

Complete the following "PULSE" 4-6 minutes general cardio 2 rounds of the following Hip hinge x10 Reverse Lunge x8 per side Front plank 30s

C

Trap Bar Deadlift

4 x 6

D

DB Split Squat

3 x 12

E

Seated Hamstring curl

3 x 12

F

Front Plank on Elbows

3 x 0:45

Thursday
Upper+ Friday Chaos

A

Message from the CEO

Circuit

B

Complete the following "PULSE" 4-6 minutes general light cardio Complete 2 rounds of the following Seated band row x15 Push up x10 DB shoulder CARs x5/side

C

30 Degree Incline DB Bench Press

4 x 8

D

Low Cable Row

4 x 12

E

Sir Charles lateral raise

3 x 12

Conditioning

F

Glute pump tri-set

Friday CHAOS (Optional) Glute Pump Triset 3 rounds of the following (no rest until the end) Hip thrust x20 Reverse lunge x10/side Seated band abduction x30 Rest 60s repeat

Friday
Weekly Conditioning Base

A

Cardio

1 x 30:00

Coach
More from McDoles Coaching
coach-avatar Chris McDole

Since 2003 I have been coaching athletes and the general public reach goals they never thought possible. With the implementation of real world proven programs and in the trenches knowledge, I aim to bridge the gap for my clients to get the most cutting edge programming that actually fits what they need. I have been a coach for 20 plus years and currently am a full time Firefighter/Paramedic.

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Stop guessing. Start building. Get Built.

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FAQs
How long is a typical session?
Most sessions (depending on the block) with warm ups will last 45-60 minutes, with some more intense blocks lasting 55-65 minutes. There are also 'optional" finishers in some weeks.
Can this program be done at my home gym?
Typically yes. Options and alternatives to machine based exercises are provided in the notes.
What if I have a question about the program?
Coaches can be reached through the app or through social media @mcdolescoaching
Who is this training for?
Anyone with 3-5 years of experience lifting weights. It is designed for people who are tired of guessing on what to do when they get to the gym and have stalled on results. If you have limited time in the day and week, this program is BUILT for you!
The Proof
verified-athlete-avatar Sheldon Stier

56 years young Financial Advisor

Verified Athlete

"I’ve been training for years, but working with Chris over the last two years has brought a level of structure and variety I didn’t have before. I am busy, so I appreciate how I walk into the gym, open my phone, and everything is there. Tracking my progress and breaking PRs has become the regular!"

verified-athlete-avatar Eugene Pacheco

Real estate agent/Former college athlete

Verified Athlete

"Before I started working with Chris, low energy and no motivation was the norm. My weight had crept up to where I didn’t feel like myself anymore. Since becoming accountable to a structured program I’ve dropped 30 pounds, stayed consistent, and I’m now moving and feeling better than I have in years."

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THE BUILT SYSTEM
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THE BUILT SYSTEM
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