What is BUILD?

BUILD 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 'powerbuilding'.

We recommend BUILD 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.

In BUILD, you will work towards improving your 1RM, or "One-Rep Max". 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.

What equipment do I need? 

This 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: 

BUILD Beginner and 1.0

• Assisted Chin/Dip Machine
• Barbell
• Bench
• Bench Press
• Block
• Cable Machine
• Core Trainer
• Dual Cable
• Dumbbells
• Incline Bench
• Kettlebell
• Lat Pulldown
• Leg Extension
• Leg Press
• Olympic Barbell
• Prone Leg Press
• Resistance Band
• Seated Row
• Smith Machine
• Squat Rack
• Trap Bar

BUILD 2.0+

• Assisted Chin/Dip Machine
• Barbell
• Bench Press
• Block
• Cable Machine
• Core Trainer
• Dual Cable
• Dumbbells
• Incline Bench
• Kettlebell
• Lat Pulldown
• Leg Extension
• Leg Press
• Olympic Barbell
• Prone Leg Curl
• Resistance Band
• Seated Row
• Sissy Squat
• Trap Bar

How do I schedule my week? 

As 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.

We recommend starting with the 12-Week Beginner program to ensure you are prepared to begin the full program in the later weeks.

BUILD 1.0

Beginner Weeks 1-12

• 3 Resistance sessions per week (4 provided)
• 2 Low-Intensity Cardio (LISS) sessions
• 1 optional High-Intensity Cardio (HIIT) session
• 1 Active Recovery and 1 Rest day

BUILD 1.0 Weeks 1-12

• 4 Resistance sessions per week (5 provided)
• 2 Low-Intensity Cardio (LISS) sessions
• 1 optional High-Intensity Cardio (HIIT) session
• 1 Active Recovery and 1 Rest day

BUILD 2.0 Weeks 13-24

• 4 Resistance sessions per week (6 provided)

• 1 Low-Intensity Cardio (LISS) sessions
• 1 optional High-Intensity Cardio (HIIT) session
• 1 Active Recovery and 1 Rest day

BUILD 3.0 Weeks 25-30

• 5 Resistance sessions per week (6 provided)
• 1 Low-Intensity Cardio (LISS) sessions
• 1 optional High-Intensity Cardio (HIIT) session
• 1 Active Recovery and 1 Rest day

Resistance

In 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.

While 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.

Cardio

In 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!

Recovery

The Recovery goal in 2.0 will remain the same, with 1 x Rehabilitation (Active Recovery) and 1 x Rest day, recommended per week.

How do I calculate my weights?

The One-Rep Max (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.

Before completing your first resistance workout in BUILD 1.0, you will be asked to complete the 1RM assessment.

For 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 RPE (Rate of Perceived Exertion) to help guide you in selecting your own weights.

Will BUILD be Suitable For Me?

The 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.

Before 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.

For 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.

If 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.

BUILD incorporates the use of machine weights, free weights, resistance bands and bodyweight exercises and therefore is an exclusively gym-based program.

BUILD Glossary 

Sets: A single exercise that is completed multiple times, with a rest break in between.

Circuits: A collection of exercises, completed one after the other, as many times as possible. Circuits are usually either time-based or lap-based.

Lap-Based Circuit: 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.

Time-Based Circuit: A circuit that has an end point which is dictated by an amount of time. There can be rest breaks between exercises or laps. 

1RM (One-Rep Max): Is the maximum amount of weight you can lift for one repetition of an exercise.

RPE: Stands for “Rate of Perceived Exertion” or how hard an exercise feels. A 10/10 RPE would therefore be maximum effort.