{"count":1,"next_page":null,"page":1,"page_count":1,"per_page":25,"previous_page":null,"results":[{"id":360000583496,"url":"https://sweat.zendesk.com/api/v2/help_center/en-us/articles/360000583496.json","html_url":"https://support.sweat.com/hc/en-us/articles/360000583496-What-is-BUILD-and-how-does-it-work","author_id":360186767855,"comments_disabled":false,"draft":false,"promoted":false,"position":3,"vote_sum":173,"vote_count":197,"upvote_count":185,"downvote_count":12,"section_id":4403211238415,"created_at":"2018-11-26T00:39:48Z","updated_at":"2026-09-27T11:54:03Z","name":"What is BUILD and how does it work?","title":"What is BUILD and how does it work?","source_locale":"en-us","locale":"en-us","outdated":false,"outdated_locales":[],"edited_at":"2026-03-02T03:05:59Z","user_segment_id":null,"permission_group_id":10116,"content_tag_ids":[],"label_names":["Gym","Gym-based","gym equipment","strength","workouts","build"],"body":"\u003ch3 id=\"h_01KJP7YP38WHFT2QNVDZZ0Y6PQ\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eWhat is BUILD?\u003c/span\u003e\u003c/span\u003e\u003c/h3\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eBUILD has been designed for those who are looking to get serious about lifting and want a program that is designed to help them get strong, increase muscle mass, and improve lifting performance. It involves a combination of powerlifting and bodybuilding training techniques, also known as \u003c/span\u003e\u003c/span\u003e\u003ca href=\"https://www.stephaniesanzo.com/blogs/fitness/powerbuilding\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e'powerbuilding'\u003c/span\u003e\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e.\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe recommend \u003c/span\u003e\u003c/span\u003e\u003ca href=\"https://www.sweat.com/pages/build\" target=\"_self\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eBUILD\u003c/span\u003e\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e for those looking to take a serious and structured approach to their training. BUILD will help you to work on increasing your strength in the main lifts the program focuses on, including the deadlift, bench press, and squat.\u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eIn BUILD, you will work towards improving your \u003c/span\u003e\u003c/span\u003e\u003ca href=\"https://www.sweat.com/blogs/fitness/1rm-one-rep-max\" target=\"_self\" rel=\"undefined\"\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e1RM\u003c/span\u003e\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e, or \u003c/span\u003e\u003cem\u003e\u003cspan style=\"font-weight: 400;\"\u003e\"One-Rep Max\"\u003c/span\u003e\u003c/em\u003e\u003cspan style=\"font-weight: 400;\"\u003e. By completing a small assessment activity within Week 1 of BUILD, you will be provided with a recommended weight for the three key movements listed above.\u003c/span\u003e\u003c/span\u003e\u003cbr\u003e\u003cbr\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eWhat equipment do I need? \u003c/span\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eThis is a gym-based program, therefore you should find the required equipment available in any regular commercial gym. See below for a full list of what you'll need: \u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cstrong\u003eBUILD Beginner and 1.0\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ea0e5d0c6b11641c8d34bb920be204d09\"\u003e\u003cspan style=\"color: #000000;\"\u003eAssisted Chin/Dip Machine\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e1f0a8dcd81008c3bab4ff904977a7adf\"\u003e\u003cspan style=\"color: #000000;\"\u003eBarbell\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e196677292325590b258b4ff6050b5f02\"\u003e\u003cspan style=\"color: #000000;\"\u003eBench\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e27144a3087d14c90c59f3174e45da552\"\u003e\u003cspan style=\"color: #000000;\"\u003eBench Press\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e99fa2f2b45be2387a58131dc25571344\"\u003e\u003cspan style=\"color: #000000;\"\u003eBlock\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e25809de4e8f3e821b532aa201e26645c\"\u003e\u003cspan style=\"color: #000000;\"\u003eCable Machine\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e16d7e61819a09f5a3ae81d60e4851494\"\u003e\u003cspan style=\"color: #000000;\"\u003eCore Trainer\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ef735484efb8f96802805ca80dabd7073\"\u003e\u003cspan style=\"color: #000000;\"\u003eDual Cable\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e80588582e4edbb057bb8723e2e9c7367\"\u003e\u003cspan style=\"color: #000000;\"\u003eDumbbells\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ef726e6b335ed58105d719d75d9b2e7d2\"\u003e\u003cspan style=\"color: #000000;\"\u003eIncline Bench\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ebdf697048361afcd4a3c8b946fbbba4a\"\u003e\u003cspan style=\"color: #000000;\"\u003eKettlebell\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ea7df3dcc2e5b8740d662fc39d166cdf4\"\u003e\u003cspan style=\"color: #000000;\"\u003eLat Pulldown\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e9f71ed3453edbab9e121a861dbc93720\"\u003e\u003cspan style=\"color: #000000;\"\u003eLeg Extension\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ea50b166bf397b9b34306a97161cb1093\"\u003e\u003cspan style=\"color: #000000;\"\u003eLeg Press\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ebac336ff5559a13beaaa82fff06d7257\"\u003e\u003cspan style=\"color: #000000;\"\u003eOlympic Barbell\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e930ea70c93d9e2ba122824d9f5834493\"\u003e\u003cspan style=\"color: #000000;\"\u003eProne Leg Press\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e896bb57d3a7e08e0dfcb5eafc8423187\"\u003e\u003cspan style=\"color: #000000;\"\u003eResistance Band\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"edc9ecb3cd43466dfa6589a6be86474e9\"\u003e\u003cspan style=\"color: #000000;\"\u003eSeated Row\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e8dded9c16a32ca1eda0c507bc33e5aef\"\u003e\u003cspan style=\"color: #000000;\"\u003eSmith Machine\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ee4bd9c3d8048779b8277d79c1a056286\"\u003e\u003cspan style=\"color: #000000;\"\u003eSquat Rack\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ead9af0b02444ac66ee307ceda81f2181\"\u003e\u003cspan style=\"color: #000000;\"\u003eTrap Bar\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cstrong\u003eBUILD 2.0+\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e32e4fc59f5d0ef85a3a5927dc19e2828\"\u003e\u003cspan style=\"color: #000000;\"\u003eAssisted Chin/Dip Machine\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ef93ed2103eae93b749a97f08ecd70e1a\"\u003e\u003cspan style=\"color: #000000;\"\u003eBarbell\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e76c98e8bacd312f0f04b5ebcf76d8c6a\"\u003e\u003cspan style=\"color: #000000;\"\u003eBench Press\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e970e8a2a8c9f7268b27f8023a5643db9\"\u003e\u003cspan style=\"color: #000000;\"\u003eBlock\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ee605f2c0af7e91711524408b8cdd24d0\"\u003e\u003cspan style=\"color: #000000;\"\u003eCable Machine\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e7e796c42fbe68e9b1db19ba229ef68d7\"\u003e\u003cspan style=\"color: #000000;\"\u003eCore Trainer\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e59252a04ea674cbb9fafdacf32e9f9cc\"\u003e\u003cspan style=\"color: #000000;\"\u003eDual Cable\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"efdfea3122dba57b3522b292e1756d883\"\u003e\u003cspan style=\"color: #000000;\"\u003eDumbbells\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e292b786e19a63b299c19d6e12d098b20\"\u003e\u003cspan style=\"color: #000000;\"\u003eIncline Bench\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ec95e7626872fb04e4895855ce5ae13bc\"\u003e\u003cspan style=\"color: #000000;\"\u003eKettlebell\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e5e28fa2bb2fec727d6e1b917e8e275ee\"\u003e\u003cspan style=\"color: #000000;\"\u003eLat Pulldown\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ea0cbe06113a8a93b6d6b53773d6c2531\"\u003e\u003cspan style=\"color: #000000;\"\u003eLeg Extension\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"eea666c92c7e9a43f3bd3a08c16e9842b\"\u003e\u003cspan style=\"color: #000000;\"\u003eLeg Press\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ec423dea325ecb7cf942f2570fdabbc43\"\u003e\u003cspan style=\"color: #000000;\"\u003eOlympic Barbell\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e9846055e68ab9d1d49e5b88957e5a26d\"\u003e\u003cspan style=\"color: #000000;\"\u003eProne Leg Curl\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ea583d78c6a6396ffef1d39b62849eec1\"\u003e\u003cspan style=\"color: #000000;\"\u003eResistance Band\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e47de069b13e3093af8f5218145d0a5d4\"\u003e\u003cspan style=\"color: #000000;\"\u003eSeated Row\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e59fb86a324b2366036e0d572eb8221ef\"\u003e\u003cspan style=\"color: #000000;\"\u003eSissy Squat\u003c/span\u003e\u003c/li\u003e\n\u003cli data-list-item-id=\"e5287fd45410daa4f5216e8abeee3c402\"\u003eTrap Bar\u003c/li\u003e\n\u003c/ul\u003e\u003ch3 id=\"h_01KJP7YP38KRBSXQS982VEQG93\"\u003e\u003cspan style=\"color: #000000;\"\u003eHow do I schedule my week? \u003c/span\u003e\u003c/h3\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eAs BUILD is designed to help improve performance, technique and strength, your weeks will continue to change and increase in intensity as you move through the program.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eWe recommend starting with the 12-Week Beginner program to ensure you are prepared to begin the full program in the later weeks.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cstrong\u003eBUILD 1.0\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eBeginner Weeks 1-12\u003c/span\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e677b5b5fd38531c5cc93ac76d0768f66\"\u003e\u003cspan style=\"color: #000000;\"\u003e3 Resistance sessions per week (4 provided)\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e9fa64798fdb7063ea9b7185ec7936fe8\"\u003e\u003cspan style=\"color: #000000;\"\u003e2 Low-Intensity Cardio (LISS) sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ea4758c66c6468db7e5edafb7b11d33c1\"\u003e\u003cspan style=\"color: #000000;\"\u003e1 \u003cstrong\u003eoptional\u003c/strong\u003e High-Intensity Cardio (HIIT) session\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e86e42c6ef9b713ed3384b8a9b037820f\"\u003e\u003cspan style=\"color: #000000;\"\u003e1 Active Recovery and 1 Rest day\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eBUILD 1.0 Weeks 1-12\u003c/span\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e613dc2fc9a365e11b8dee638e75431a9\"\u003e\u003cspan style=\"color: #000000;\"\u003e4 Resistance sessions per week (5 provided)\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e427688deba3acc61035f590b5b43929c\"\u003e\u003cspan style=\"color: #000000;\"\u003e2 Low-Intensity Cardio (LISS) sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e7338a98d784f3398140551ceb701485e\"\u003e\u003cspan style=\"color: #000000;\"\u003e1 \u003cstrong\u003eoptional\u003c/strong\u003e High-Intensity Cardio (HIIT) session\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e1e337bbfa8010873a8d37b523614c5e7\"\u003e\u003cspan style=\"color: #000000;\"\u003e1 Active Recovery and 1 Rest day\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eBUILD 2.0 Weeks 13-24\u003c/span\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e95a031ff93bfe3ee96fe972b7e208129\"\u003e\u003cspan style=\"color: #000000;\"\u003e4 Resistance sessions per week (6 provided)\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e8ec1349e06bb114f044327d796be86f0\"\u003e\u003cspan style=\"color: #000000;\"\u003e1 Low-Intensity Cardio (LISS) sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"effd9880dd39264a5fb32d3e4db0d89eb\"\u003e\u003cspan style=\"color: #000000;\"\u003e1 \u003cstrong\u003eoptional\u003c/strong\u003e High-Intensity Cardio (HIIT) session\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e702dbbe0d3e6f467a76cacd2a6cdb1f6\"\u003e\u003cspan style=\"color: #000000;\"\u003e1 Active Recovery and 1 Rest day\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eBUILD 3.0 Weeks 25-30\u003c/span\u003e\u003c/p\u003e\u003cul\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e47c797daa587e92c4628b7d94dd9d01d\"\u003e\u003cspan style=\"color: #000000;\"\u003e5 Resistance sessions per week (6 provided)\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"eeb424b52366ed52254c2b0d9bb8b932e\"\u003e\u003cspan style=\"color: #000000;\"\u003e1 Low-Intensity Cardio (LISS) sessions\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"ea6c71ae8e1cbd6f73a641ccd1f2f5495\"\u003e\u003cspan style=\"color: #000000;\"\u003e1 \u003cstrong\u003eoptional\u003c/strong\u003e High-Intensity Cardio (HIIT) session\u003c/span\u003e\u003c/li\u003e\n\u003cli class=\"wysiwyg-list-color\" style=\"--wysiwyg-list-marker-color: #000000;\" data-list-item-id=\"e29974867f07bb13510bdcd850a22eb21\"\u003e\u003cspan style=\"color: #000000;\"\u003e1 Active Recovery and 1 Rest day\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\u003cp\u003e\u003cbr\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cstrong\u003eResistance\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eIn BUILD 1.0, the workout goal is set to four workouts per week, with five provided. This goal is carried over into 2.0 and 3.0. An additional workout has also been included, providing a total of six available workouts.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eWhile you are able to complete any combination of these to meet your Resistance goal, we recommend focussing on the mandatory workouts, before completing the optional ones.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cstrong\u003eCardio\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eIn 2.0, the Cardio goal will be reduced from two to one workout per week, to free up more time during the week for additional Resistance sessions. We recommend completing 1 x Low-Intensity Cardio (LISS) session and High-Intensity Cardio (HIIT) will remain optional. You can complete any of these workouts to meet your goal!\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cstrong\u003eRecovery\u003c/strong\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eThe Recovery goal in 2.0 will remain the same, with 1 x Rehabilitation (Active Recovery) and 1 x Rest day, recommended per week.\u003c/span\u003e\u003c/p\u003e\u003ch3 id=\"h_01KJP7YP392TJ1QAJS8REPMHGG\"\u003e\n\u003cbr\u003e\u003cspan style=\"color: #000000;\"\u003eHow do I calculate my weights?\u003c/span\u003e\n\u003c/h3\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eThe \u003c/span\u003e\u003ca href=\"https://www.sweat.com/blogs/fitness/1rm-one-rep-max\" target=\"_self\"\u003e\u003cspan style=\"color: #000000;\"\u003eOne-Rep Max\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"color: #000000;\"\u003e (1RM) assessment is exclusive to the BUILD program! This will provide weight recommendations for the key lifts in the program, including the deadlift, bench press and squat.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eBefore completing your first resistance workout in BUILD 1.0, you will be asked to complete the 1RM assessment.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eFor members who are more experienced in weightlifting, we also provided the option of entering the weights manually. In the instance that the 1RM values have not been included, you will be provided with a \u003c/span\u003e\u003ca href=\"https://www.sweat.com/blogs/fitness/rate-of-perceived-exertion\" target=\"_self\" rel=\"undefined\"\u003e\u003cspan style=\"color: #000000;\"\u003eRPE (Rate of Perceived Exertion)\u003c/span\u003e\u003c/a\u003e\u003cspan style=\"color: #000000;\"\u003e to help guide you in selecting your own weights.\u003c/span\u003e\u003c/p\u003e\u003ch3 id=\"h_01KJP7YP393ACWDP6V46Q4SMPS\"\u003e\n\u003cbr\u003eWill BUILD be Suitable For Me?\u003c/h3\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eThe BUILD program has been designed for women who want to educate themselves and learn more about a style of training that focuses on lifting heavier amounts of weight, whilst developing greater muscle mass.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eBefore beginning the program, you will need to complete a checklist that will direct you to a phase of the program that is best suited to your level of experience/fitness.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eFor those new to powerbuilding, you will undertake a 12-week Beginner program to establish fundamental movement patterns that will allow you to slowly progress and reach the level of conditioning that is required to undertake BUILD 1.0.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eIf you have a powerlifting or bodybuilding background and have extensive knowledge in this type of training, you will have the option to skip the Beginner program and move straight into BUILD 1.0.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003eBUILD incorporates the use of machine weights, free weights, resistance bands and bodyweight exercises and therefore is an exclusively gym-based program.\u003c/span\u003e\u003c/p\u003e\u003ch3 id=\"h_01KJP7YP39A6V7NMXMAP6NCN73\"\u003e\n\u003cbr\u003e\u003cspan style=\"color: #000000;\"\u003eBUILD Glossary \u003c/span\u003e\u003cbr\u003e \u003c/h3\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cstrong\u003eSets:\u003c/strong\u003e A single exercise that is completed multiple times, with a rest break in between.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cstrong\u003eCircuits:\u003c/strong\u003e A collection of exercises, completed one after the other, as many times as possible. Circuits are usually either time-based or lap-based.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cstrong\u003eLap-Based Circuit:\u003c/strong\u003e A circuit that has an end point which is dictated by an allocated number of laps. There can be rest breaks between exercises or laps.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cstrong\u003eTime-Based Circuit:\u003c/strong\u003e A circuit that has an end point which is dictated by an amount of time. There can be rest breaks between exercises or laps. \u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cstrong\u003e1RM (One-Rep Max):\u003c/strong\u003e Is the maximum amount of weight you can lift for one repetition of an exercise.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cstrong\u003eRPE:\u003c/strong\u003e Stands for \u003cem\u003e“Rate of Perceived Exertion”\u003c/em\u003e or how hard an exercise \u003cem\u003efeels\u003c/em\u003e. A 10/10 RPE would therefore be maximum effort.\u003c/span\u003e\u003c/p\u003e\u003cp\u003e\u003cbr\u003e\u003cbr\u003e \u003c/p\u003e\u003cp\u003e\u003cspan style=\"color: #000000;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e \u003c/span\u003e\u003c/span\u003e\u003c/p\u003e","user_segment_ids":[],"snippet":"improving your 1RM, or \"One-Rep Max\". By completing a small \u003cem\u003eassessment\u003c/em\u003e activity within Week 1 of BUILD, you will be provided with","result_type":"article"}]}