WORKOUT PROGRAMS
Programs for beginners to advanced humans that progress for longer than 8 weeks. See your basic movement patterns progress without feeling like you're killing your body or your soul.
I'VE PUT IT ALL TOGETHER, SO YOU DON'T HAVE TO.
I'VE PUT IT ALL TOGETHER, SO YOU DON'T HAVE TO.
BUILT ON BASICS: 1.0
Beginners/those returning to fitness Gym/Home 60-75 Minutes
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Learn or relearn basic movement patterns of squat, hinge, push, pull, and carry. Take the time to progress over 12 months instead of the classic "8 week plan for beginners".
3 full body days/week Minimal equipment
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BUILT ON BASICS: 2.0
Intermediate/Advanced Lifters Gym 60-90 Minutes
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Scale basic movement patterns of squat, hinge, push, pull, and carry. Settle into a program you can repeat from year to year and still see progress.
3 or 4 days/week Basic gym equipment
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BUILT ON
BASICS: EXPRESS
Intermediate/Advanced Lifters Gym/Home 35-45 Minutes
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For busy humans who need to get in, get out, and get on with their lives without giving up their workouts.
3 full body days/week Minimal equipment
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Intermediate/Advanced Lifters Gym 60-90 Minutes
BUILT ON BASICS: EXPRESS
Intermediate/Advanced Lifters Gym/Home 35-45 Minutes
BUILT ON
BASICS: 1.0
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SKILL LEVEL
GYM
VERSION
HOME
VERSION
TIME REQUIREMENT
PROGRAM
SPLIT
EQUIPMENT NEEDS
PROGRAM DURATION
REPEATABLE
GYM
VERSION
HOME
VERSION
TIME REQUIREMENT
PROGRAM
SPLIT
EQUIPMENT NEEDS
PROGRAM DURATION
REPEATABLE
BUILT ON
BASICS: 2.0
BUILT ON
BASICS: EXPRESS
beginner or those returning to fitness
60-75 minutes
3 full body days/week
full gym or home gym with minimal equipment
12 months
60-75 minutes
3 full body days/week
full gym or home gym with minimal equipment
12 months
intermediate/advanced lifters with gym experience or moving from other BOB programs
60-90 minutes depending on split and phase
3 or 4 days/week (you choose each week)
full gym or home gym with exercise substitutions
12 months
60-90 minutes depending on split and phase
3 or 4 days/week (you choose each week)
full gym or home gym with exercise substitutions
12 months
intermediate/advanced lifters limited on time
30-45 minutes (you decide duration)
3 full body days/week
pull up bar, dumbbells/kettlebells, barbell, adjustable bench, cables/bands
12 months
30-45 minutes (you decide duration)
3 full body days/week
pull up bar, dumbbells/kettlebells, barbell, adjustable bench, cables/bands
12 months