BUILD is a 12-week training program that focuses on building strength, muscle mass and improving lifting performance through a style known as 'powerbuilding'. While anyone can complete the program, please keep in mind that BUILD is an advanced style of training. An additional 12 weeks of Beginner Training is also provided, to help you prepare for the full structure of the program, in the later weeks.
This program will take around 3-6 months to complete, depending on where you begin! Once you've finished, you can then go back and repeat the program to challenge yourself and BUILD on the progress you've already made over the past 12 or 24 weeks!
In BUILD, you will have goals you will be required to complete each week. These will include 2 Low-Intensity Cardio sessions, where High-Intensity Cardio remains an optional session throughout the duration of the program. Each week, you'll also need to complete 2 Recovery sessions (Active Recovery and Rest).
As you progress through the Beginner program, your Resistance goals will increase from 3 to 4 sessions per week. In BUILD 1.0, the Resistance goal will increase to 4 sessions per week, with an optional extra session for more experienced individuals. Each workout will take around 50-60 minutes to complete and will get you working towards optimal performance gains and improving your squat, deadlift and bench press. You can be sure that no workout week will be the same!
What do the workouts involve?
Beginner Weeks 1-9: Through traditional set training, these Resistance workouts can help you set solid foundations by creating correct movement patterns and building your strength and fitness, before beginning BUILD 1.0. From Week 4 onwards, you will also have the option of completing an additional bodyweight circuit, which helps to improve fitness.
FOCUS AREA: Full Body
Beginner Weeks 10-12: At this point, the workout structure changes to help ease you into the workout structure of 1.0. The workouts contain a mixture of traditional set training, and supersets and are centred around a movement objective - squat, deadlift of bench press.
FOCUS AREAS: Upper Body, Lower Body
BUILD 1.0 Weeks 1-12: The combination of traditional set training and supersets remains in 1.0, where the workouts continue to be centred around a key movement objective. The structure of each workout differs slightly depending on the movement objective in focus.
The structure of BUILD changes quite significantly throughout the Beginner Weeks and 1.0, however, we have explained the common terms used throughout the program below:
Preparation: Sets that are completed before Primary and some Accessory Movements to help build the body up to the working weight.
Stabilisation: Sets completed before beginning a Primary Movement to strengthen and support the muscles surrounding the shoulder joint.
Primary Movement: The fundamental movement pattern that helps build functional strength which assists in everyday life.
Accessory Movement: An assistant to the Primary Movement and helps improve muscular development.
Supersets: Two exercises completed in succession, one after the other - with a short rest break in between.
To complete some these exercises successfully, you will need access to gym equipment and machines. You can check out our required equipment list HERE.