Personal Training

Recycled Training Programs Personal Training programs that were written specifically for someone else with fitness goals similar to yours

Ben Crane's Dad Bod to Rad Bod 2019 Fitness Program from Do What You Can't

Program Description:

Do exactly what I did (or at least see it and adapt it as you like) over a 3 month period when I dropped 22lbs on the scale, added size to my legs, chest and arms, and hit new strength PR’s for the 2019 Bodybuilding.com Transformation Challenge!

Equipment Needed:

  • Barbells, Dumbbells, Bumper Plates, Cable System
  • Basic Gym Machines (benches, leg press, calf raise, etc.)
  • Rower, Elliptical, Assault Bike/Air Dyne, Recumbent Bike

Program Objective:

Utilize every day to stimulate the aerobic energy system to burn hundreds of calories exclusively from fat, ramp up the body’s metabolism, and cycle high and low impact exercises to minimize joint stress and maximize recovery between workouts.

Equipment Needed:

  • Treadmill
  • Stationary Bike, Cybex, Elliptical, Rower or Jacob’s Ladder

Program Objective:

Safely and progressively overload the entire body through every major human movement to stimulate the maximum amount of muscle mass, nervous system, and hormonal response for strength and muscular hypertrophy.

Equipment Needed:

  • Cybex or Elliptical Machine
  • Rower
  • Barbell
  • Squat Rack
  • Dumbbells
  • Adjustable Bench
  • Incline Bench Press
  • Adjustable Cable Machine
  • Rope Pulldown Attachment for Cable Machine
  • Lat Pull-down
  • TRX or other suspension training system
  • Assited Pullup Machine
  • Pull-up Bar Station
  • Glute Ham Developer (GHD) / Glute Ham Raise (GHR)
  • EZ Barbells
  • Seated Calf Raise Machine
  • Swiss Ball (Stability Ball)

Program Objective:

Increase size and strength of the Glutes through a combination of isolation exercises and compound movements that stimulate all major functions of the Gluteus Maximus, Medius and Minimus and improving their functional connectivity to the entire posterior chain. Workout can be repeated weekly up to 3 times.

Equipment Needed:

  • Barbell
  • Adjustable Cable with Rope Pulldown Attachment

Program Objective:

Increase size and strength of the Glutes through a combination of isolation exercises and compound movements that stimulate all major functions of the Gluteus Maximus, Medius and Minimus and improving their functional connectivity to the entire posterior chain. Workout can be repeated up to 3 times each week.

Equipment Needed:

  • Barbell
  • Squat Rack
  • Reverse Hyperextension Machine
  • Padded Bench
  • Ankle Attachment for Cable Machine

Program Objective:

Demand a combination of endurance, strength and power from the body to torch fat from the body while making the stronger, leaner, more muscular and significantly more athletic.

Equipment Needed:

  • Barbell
  • Bumper Plates
  • Squat Rack
  • Kettlebells (Dumbbells can work)
  • Medicine balls (preferably soft skin)
  • Adjustable Bench
  • Dumbbells
  • Pull-up station
  • Rower
  • Smith Machine

Program Objective:

Demand a combination of endurance, strength and power from the body to torch fat from the body while making the stronger, leaner, more muscular and significantly more athletic.

Equipment Needed:

  • Barbell
  • Squat Rack
  • TRX or other suspension system
  • Kettlebells (Dumbbells work)
  • Adjustable Bench
  • Pull-up station
  • Smith Machine
  • Bench Press Station
  • Adjustable Cable Machine
  • Treadmill
  • Lat Pulldown

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