10 weeks of structured, detailed, and programmed training. Consisting of two 5 week training blocks, with a large variety of rep ranges to optimize muscle growth most effeciently.
The importance of progressive overload, training intensity and how to apply it.
How and why you should track your workouts.
Learn about the importance of warming up, deloads, and recovery along with many other key factors that will promote muscle and strength gains.
Includes links and easy to understand tips for proper form and technique.
Learning the science behind muscle building.
What are macro nutrients and understanding the importance they play in reaching your physical and performance goals.
Detailed instructions on how to determine, and calculate your own macronutrients. This will be based on YOUR body type, exercise history, personal food preferences, etc.
Categorized grocery list.
Understanding supplements and detailed supplementation information & Recommendations.
How to be successful, fit tips, and day to day practices.
Education on the importance of creating a healthy & positive mindset throughout the process.
FAQ (frequently asked questions) page including information about meal timing, exercise substitutes, cardio dosage, when is the appropriate time to reverse diet etc.
And more!
*NOTE: This program does not include coaching & check-ins*
A fully equipped gym with free weight dumbbells and barbells.
Booty Resistance bands with varying resistance (these can be purchased on amazon, or on our website (currently sold out)
A food scale/ measuring cups (can be purchased at Walmart, Target, or on amazon)
Over 12 weeks you’ll go through 5 phases, with structured workouts to follow 5 days a week. We’ve chosen exercises, rep ranges and intensity levels to guarantee you build muscle and enhance the beauty and power of your natural physique.
- B.B. Squat
- B.B. RDL
- Incline D.B. Bench
- B.B. B.O. Row
- Push Press
- D.B. B.O. Reverse Fly
- B.B. Curl
- D.B. Skull Crusher
- Decline Leg Raise
- D.B. Shoulder Press
- D.B. Side Raise
- S.A. Cable Front Raise
- Seated Cable Low Row
- Cable Lat Pull Down
- B.B. Hip Thrust
- Abduction Machine
- Banded Glute Bridge
- Hyperextension
- B.B. RDL
- Wide Grip Pull Up
- D.B. Walking Lunge
- Incline D.B. Bench
- Seated D.B. Arnold Press
- Cable Reverse Fly
- Seated Alternating D.B. Curl
- Dips
- Decline Sit Up
- Seated Calf Machine
- Cable Rope Bicep Curl
- S.A. Cable Tricep Push Down
- D.B. Kick Back
- Seated Alternating D.B. Curl
- Leg Extension
- Elevated Heel Free Weight Squat
- B.B. Split Squat
- Banded Glute Bridge
- Banded Side Steps
- B.B. Squat
- B.B. RDL
- Incline D.B. Bench
- B.B. B.O. Row
- Push Press
- D.B. B.O. Reverse Fly
- B.B. Curl
- D.B. Skull Crusher
- Decline Leg Raise
Putting weight on purposely is a huge mindset game & it was so healthy for me It wasn't a free for all with nutrition, it was planned & strategic! Everything done very slowly!! Learning how to increase my metabolic rate to now SLOWLY cut calories & lean out while still eating pretty high calories was the goal
@maria.k.fit
Love Bulking! Built a great amount of muscle and strength. 🤍 foundation movements too.
@kimberleighgracee
Finished the Cutting Program and I am now 4 weeks into the bulking program currently Reverse dieting. I'm IN LOVE with the shape I'm getting from continuing the program and I am starting to feel SO SO SO confident in my body and STRONG!
Brooklyn
This is the result of a complete mindset change! I went through a 6 month growth phase this past year, consuming a surplus of cals (up to 2800 cals daily). It was the best decision I've made in my fitness journey. I've never felt more fuelled, strong, & confident.
I followed the same exact program for 20 weeks straight... incorporated progressive overload & gained soo much strength....now it's time to slowly cut calories & get a bit leaner!! Not expecting fast visible changes, but I'm excited for a new program & some new daily goals
@maria.k.fit
I have come so far in 3 years. I never thought that I would be able to lift what I currently do. Guys this is just a reminder to always believe in yourself and to try to exceed every single goal that you set. You will bee so proud of yourselfOmg thank you! It means so much! 😘 love you girls! Your program has helped me so much and honestly after following you for a long time it inspired me last year to get my CPT. It’s honestly changed my life. Thank you for the inspiration!! 💜💜
@ysammyy
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@nicolerichards3
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@nicolerichards3
