Verix | Build

Verix Athletics

Bodybuilding

Coach

Stephen McSweeny

Verix | Build is a training program that focuses on muscle growth specifically. This is not an "old school" bodybuilding approach where we're taking every set to failure and "going to war" in the gym every day. Intead, we prioritize good technique, varied rep ranges, autoregulated intesities, and gradual volume increases in order to get the greatest stimulus possible, while keeping our fatigue in check.

$26 / mo

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Build Muscle

Our main focus is growth. No one rep maxes. No ego lifting. No needlessly high intensities. These kinds of methods may have been used in the earlier days of bodybuilding, but we know better now. Muscle growth mostly comes from consistent, deliberate technique with moderate loads and a focus on progression from week to week.

Manage Fatigue

Using 5 week training cycles (4 weeks of hard training and 1 week of active recovery) we are able to push progression and ramp our intensities at an effective pace. After 4 weeks of progressively harder and harder training, we will use our deload week not only to recover, but to introduce the next training block so we are prepared for the next mesocycle.

Direct Communication

We are in this together. With demonstration videos for all movements, 24 hour access to live chat, and weekly briefing videos, Verix | Build puts you in a community of like minded lifters with a similar goal.

Features

Access to me at any time

I will be there every step of the way. Any help you need, I'm just a message away.

Programming 6 days per week

A Push/Legs/Pull split that allows us to effectively spread our training volume over the week.

Exercise Video Guidance

Instructional videos are attached to each exercise, and are all filmed by the team here at Verix.

Detailed, expert instruction

Accountability is important. I will be focused on coaching you through each mesocycle, and provide feedback wherever needed.

Committed Teammates

Alongside myself, a community of lifters will be there to help you become better.

Delivered through TrainHeroic

Through the TH app, you have access to training history, chat function, and a user friendly way to organize your training.

Equipment

Required

Barbell // Dumbbells // Cable Machine

Recommended

Rower // Bike // Resistance Bands

Sample Week

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

Sunday

Accumulation Week 1 - Push 1

Rower

1 x 2:00

Band Shoulder Dislocates

2 x 10

Inverted Row

2 x 10

Close Grip Bench Press

3 x 6

Dumbbell Overhead Press

2 x 8

Cable Chest Fly

3 x 15

Tricep Pushdown

3 x 10

Snow Angels on Bench

1 x 10

Monday

Accumulation Week 1 - Legs 1

BikeErg

1 x 2:00

Lateral Band Walk

2 x 8

Squat to Stand

2 x 8

Barbell Back Squat

3 x 6

Barbell RDL

3 x 10

Dumbbell Walking Lunges

2 x 8

Standing Calf Raise

3 x 20

Quad/Hip Flexor Stretch on Bench

1 x 0:45

Tuesday

Accumulation Week 1 - Pull 1

Rower

1 x 2:00

Scap CARs

2 x 5

Band Bicep Curl

2 x 15

Barbell Bent Over Row

3 x 8

Lat Pulldown - Neutral Grip

3 x 10

Incline Dumbbell Bicep Curl

3 x 8

Cable Face Pull

2 x 15

Horizontal Lat Stretch

1 x 1:00

Wednesday

Accumulation Week 1 - Push 2

Rower

1 x 2:00

Blackburns

2 x 5

Band External Rotation

2 x 8

Incline Barbell Bench Press

3 x 8

Deficit Push up

2 x 10

Dumbbell Tricep Extention

3 x 8

Dumbbell Lateral Raise

3 x 10

Twisted Cross

1 x 0:30

Thursday

Accumulation Week 1 - Legs 2

BikeErg

1 x 2:00

90/90 Transitions

2 x 6

Hip Flexion Knee Extension

2 x 8

Barbell Good Morning

3 x 8

Barbell Reverse Lunge

3 x 8

Lying Dumbbell Leg Curl

2 x 10

Cable Ab Crunch

3 x 8

V-Stretch

1 x 0:45

Saturday

Accumulation Week 1 - Pull 2

Rower

Quadruped Push Up Plus

2 x 6

Open Books

2 x 6

Chin Up

3 x 5

Chest Supported Row

3 x 10

Rear Delt Cable Flye

2 x 8

Barbell Bicep Curl

3 x 10

Manual Flexor Forearm stretch

1 x 30

Manual Forearm Extensor Stretch

1 x 30

Coach

More from Verix Athletics

Stephen McSweeny

After immediately getting hooked to lifting in 2018, Stephen began to focus on powerlifting. After being unable to lift heavy at the start of 2020, a shift in focus toward bodybuilding and hypertrophy training led to Stephen losing 100lbs over the course of the next 2 years. Not only a dedicated coach, Stephen has aspirations to start his competitive bodybuilding career in 2023.

FAQs

What's with the mobility stuff? I just want to lift...

Mobility work is utilized to get our joints prepared for the upcoming session, and potentially improve overall joint health down the road. Better joint health will generally mean less injury risk. These warmups are very quick (no more than 5 minutes) and are well worth the small time investment.

The volume seems a little low, what gives?

Volume (# of sets performed) will ramp up from week to week AS NEEDED. In other words, even though volume in week 1 is fairly conservative, come week 4 we may be performing anywhere from 3-5 sets of each exercise, depending on factors like muscle soreness and performance from the previous week.

How do I warmup for each exercise?

For the first lift I recommend performing 2-3 lighter warmup sets with increasing load. Subsequent exercises can usually have a bit of a shorter warmup, as each day focuses on similar movement patterns/muscle groups. However you decide to do it, the warmup sets should always be easy (5+ RIR).

Is there any intensity techniques like drop sets or super sets?

Although I enjoy performing these techniques as much as the next guy, I tend to prefer straight sets/down sets under most circumstances. That said, we WILL utilize various intensity techniques occasionally for a varied stimulus and time-efficiency purposes.

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Verix | Build