The BBB Program is a structured, strength-focused training plan designed to help you build muscle, increase overall strength, and become more capable, confident, and resilient in your body. Each workout is intentionally programmed to take about one hour, giving you an efficient, effective training session that fits into a busy lifestyle while delivering serious results.

This program follows a balanced upper/lower training split, ensuring you hit every major muscle group twice per week with enough volume to grow — but also enough recovery to keep your body performing at its best. 

Each session uses a combination of compound movements to build total-body strength and accessory work to shape and reinforce muscle balance. The program is designed to progressively overload your body safely — meaning you’ll consistently get stronger week after week without burning out.

You’ll also have access to optional low-intensity cardio (Zone 2), an agility/conditioning block, and outdoor movement suggestions to support heart health, mobility, and recovery.

Above all, the BBB Program is built to help you not just look strong — but be strong. Expect to feel more powerful, more capable in your daily life, and more confident in what your body can do.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pec Deck (Machine)

Chest Press (Machine)

Shoulder Press (Machine)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Upper One

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Machine)

Hamstring Curl

Hip Abductor (Machine)

Seated Calf Raise

Lower One

Treadmill

ACTIVE REST DAY

Pendlay Row

Lat Pulldown (Single Arm)

Bicep Curl (EZ Bar)

Rear Delt Fly (Machine)

Plank

Upper Two

Squat (Smith Machine)

Step-Up (Weighted)

Goblet Squat

Seated Hamstring Curl

Standing Calf Raise

Lower Two

Side Plank

Dead Bug

Farmer's Walk (Weighted)

Stair Climber

CARDIO // ABS

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