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.
A
Rower
1 x 2:00
B1
Band Shoulder Dislocates
2 x 10
B2
Inverted Row
2 x 10
C
Close Grip Bench Press
3 x 6
D
Dumbbell Overhead Press
2 x 8
E
Cable Chest Fly
3 x 15
F
Tricep Pushdown
3 x 10
G
Snow Angels on Bench
1 x 10
A
BikeErg
1 x 2:00
B1
Lateral Band Walk
2 x 8
B2
Squat to Stand
2 x 8
C
Barbell Back Squat
3 x 6
D
Barbell RDL
3 x 10
E
Dumbbell Walking Lunges
2 x 8
F
Standing Calf Raise
3 x 20
G
Quad/Hip Flexor Stretch on Bench
1 x 0:45
A
Rower
1 x 2:00
B1
Scap CARs
2 x 5
B2
Band Bicep Curl
2 x 15
C
Barbell Bent Over Row
3 x 8
D
Lat Pulldown - Neutral Grip
3 x 10
E
Incline Dumbbell Bicep Curl
3 x 8
F
Cable Face Pull
2 x 15
G
Horizontal Lat Stretch
1 x 1:00
A
Rower
1 x 2:00
B1
Blackburns
2 x 5
B2
Band External Rotation
2 x 8
C
Incline Barbell Bench Press
3 x 8
D
Deficit Push up
2 x 10
E
Dumbbell Tricep Extention
3 x 8
F
Dumbbell Lateral Raise
3 x 10
G
Twisted Cross
1 x 0:30
A
BikeErg
1 x 2:00
B1
90/90 Transitions
2 x 6
B2
Hip Flexion Knee Extension
2 x 8
C
Barbell Good Morning
3 x 8
D
Barbell Reverse Lunge
3 x 8
E
Lying Dumbbell Leg Curl
2 x 10
F
Cable Ab Crunch
3 x 8
G
V-Stretch
1 x 0:45
A
Rower
B1
Quadruped Push Up Plus
2 x 6
B2
Open Books
2 x 6
C
Chin Up
3 x 5
D
Chest Supported Row
3 x 10
E
Rear Delt Cable Flye
2 x 8
F
Barbell Bicep Curl
3 x 10
G1
Manual Flexor Forearm stretch
1 x 30
G2
Manual Forearm Extensor Stretch
1 x 30
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.
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