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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.

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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.
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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.
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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
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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.
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Programming 6 days per week
A Push/Legs/Pull split that allows us to effectively spread our training volume over the week.
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Exercise Video Guidance
Instructional videos are attached to each exercise, and are all filmed by the team here at Verix.
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Detailed, expert instruction
Accountability is important. I will be focused on coaching you through each mesocycle, and provide feedback wherever needed.
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Committed Teammates
Alongside myself, a community of lifters will be there to help you become better.
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Accumulation Week 1 - Push 1

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

Monday
Accumulation Week 1 - Legs 1

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

Tuesday
Accumulation Week 1 - Pull 1

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

Wednesday
Accumulation Week 1 - Push 2

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

Thursday
Accumulation Week 1 - Legs 2

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

Friday
Accumulation Week 1 - Pull 2

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

Coach
coach-avatar 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
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Verix | Build
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Verix | Build
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