V23BUILD

V23 Athletics

Bodybuilding, Functional Fitness, Football

Coaches

RUTHIE MASSMAN and BEAU DORNING

V23 BUILD is our aesthetic approach to fitness. This program is designed to have you summer ready all year round. V23 BUILD focuses on physique, physical symmetry, body composition as well as maintaining the general physical fitness you can expect from any of our programs. It's bodybuilding... done right.

5 periodized workouts per week. Tanning oil not included.

Body confidence, size, strength, rock hard tasty abs... if you're into those things, you'll love BUILD.

$49 / mo

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BODY COMPOSITION

You can look forward to gaining muscle size and decreasing body fat with this program. Obviously coupled with a rock solid nutrition plan.

PHYSICAL SYMMETRY

Adding muscle mass and strength in the right areas?! Yes please. We mix functional movements and isolation work. Besides the benefits of looking physically more balanced (think big back AND a big chest), you get the added benefits of fixing asymmetries.

GENERAL FITNESS

Although there is a clear focus on the aesthetic side to training, we still believe in having the ability to live an active and healthy lifestyle. In V23 BUILD, you will still see compound movements, cardio sessions, and general fitness modalities added into the program. Look good feel good am I right?!

LONGEVITY

V23 BUILD is a sustainable training style, meaning it is low impact on the joints and can be a life long pursuit. Feeling beat up? Consider changing training styles.

Features

Access to your coaches

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

Programming 7 days per week

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

Detailed, expert instruction

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

Delivered through TrainHeroic

Don't train alone. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Barbell // Weight plates

Recommended

Bench // Kettlebells

Sample Week

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

Sunday

BUILD DAY 1

WARM-UP

3 rounds: 1min run /row/ bike /jump rope 10 walking lunges 10 cossack squats 50ft bearcrawl :30 sec side plank (EACH SIDE)

Seated Box Jump

5 x 3

Tempo Back Squat

4 x 8

Bulgarian Split RDL/Squat Combo

4 x 8

Goblet Cossack Squats

4 x 1:00

CIRCUIT CONDITIONING

4sets: In a :90s Window Sled push x150ft (145/125) Heavy Russian KBS (70/50) x15 Max Reps jumping lunges -Rest 2mins- *No Sled? 6/4 Cal Assault Bike Sprint (legs only!)

FINSHER!

In a 4min Window: 20secs: max reps air squats 10secs: Hold @ bottom of squat *No Rest!!*

Monday

BUILD DAY 2

WARM-UP

10min AMRAP Alt Single Leg RDL+lunge x5/5 Cossack Squats x5/5 Hollow Rocks x20 Run x200m

CONDITIONING

50-40-30-20-10- cal (machine of choice) 50-40-30-20-10 -ab sit ups 50 cal, 50 ab sit ups, 40cal... Note: Finding a steady pace to maintain is key here. CONSISTENCY Choppy conversational pace

CORE TABATA

4mins: 20secs ON, 10secs OFF 1: side crunches (alt sides every other round) 2: Forearm plank hip taps *Alternating btwn exercises 1 & 2 each 20sec interval

Tuesday

BUILD DAY 3

WARM-UP

General Warm-up PVC Passthru 30 Band Pull-Aparts 10 Shoulder Tap Push-ups 12-15 Ring Row Then: 2 Rounds of: :30secs max db pushpress (15#/20#) :30secs db OH hold (TWO TOTAL CYCLES (2min total) Rest 1min REPEAT

Plyo Push-up

5 x 3

Klokov Press

5 x 15

UPPER BODY EMOM

12min EMOM Every min on the min complete reps then rest remaining min... Min 1 complete exercise #1, min 2 exercise #2..etc 1: DB Arnold Press x12 2: Rear Delt Fly x15 3: Banded Face Pulls x20

CONDITIONING CIRCUIT

12min AMRAP Ski erg x16cals Burpee box step ups x8 Db renegade rows w/ push-ups x8/8

HIGH REP FINISHER

AMRAP 4 1 DB Front Raise + 1 DB Lateral Fly + 1 DB Bicep Curl CONTROL on the descent Focus on keeping shoulder posture Midline should be reinforced here LIGHT DBS

Wednesday

BUILD DAY 4

WARM-UP

3 rds: light plate (10-25lbs) 1min Bike Plate strict press x10 Plate OH tricep extension x10 OH Plate Carry x150ft Shoulder tap push-up +burpee x5 Note: shoulder tap cross your body both sides +push-up into a burpee

Cable Overhead Tricep Extension

4 x 15

DB Bicep Curls

4 x 15

Banded Hollow Lat Pulldown

4 x 0:30

ARM BURNER

3sets: Db Single Arm Hammer Curls x12 DB Bicep Curl x12 Db CrossBody Hammer Curl x12 (on each ARM UNBROKEN) Followed by: Dips x12 Note: Dips can be completed on rings, matador bar, keep in mind this is high vol reps! avoid breaking reps up -Rest 1:30 in btwn sets

Rowing

1 x 30:00

HIGH REP FINISHER-CORE

4sets: :30secs ab roller :30secs weighted Russian twist :30secs scissor kicks :30secs rest

Thursday

BUILD DAY 5

SUPERSET ACTIVATION WARM-UP

400m Run or 2min Bike, then: 3 sets: Russian kbs x10 Kb DL x10 KB goblet squats x10 (30 reps unbroken) -Rest 1min-

Barbell RDL

4 x 12

Single Leg Glute Bridge

4 x 20