Autoplay
Autocomplete
Previous Lesson
Complete and Continue
Intermediate BUILD 2.0
SECTION 1 - GETTING STARTED (DO NOT SKIP!)
Watch this video to the end. It’s VERY important. (4:41)
Nutrition: Getting Started (1:55)
Download Your (Powerfully Effective) Workouts (2:19)
3 Essential Tools To Track Progress (1:23)
How To Win $1000 Cash/Month & More (3:01)
The BWS Private Community: You’re Not Alone (0:57)
Refer friends and family and earn $$$
Next Steps (2:24)
SECTION 2 - NUTRITION: The Key To Your Success (CORE)
The Basics: Ignore Everything & Focus On These 2 Things (3:37)
How To Make Tracking Calories Easy, Quick, & Flexible (16:10)
The BWS Pocket Coach: Your Secret Weapon (2:33)
The BWS Pocket Coach: How to Setup & Use It (16:05)
“What Do I Eat?!”: Food Swaps, Calorie Specific Meals, & More (18:15)
Meals Database
Next Steps: Improving your Consistency (3:46)
FAQ (Don’t Skip Me!)
SECTION 3 - TRAINING: Train Smarter, Not Harder (CORE)
The BWS Training Methodology (5:03)
Workout Database
Warm-Up Routine: Optimizing It (6:52)
Proper Exercise Form: More Gains, Less Injury (3:23)
Intensity: Are You Training Hard & Heavy Enough? (2:41)
Progressive Overload: The Muscle Building Secret (8:41)
Mind-Muscle Connection: Activating the RIGHT Muscles (10:06)
Next Steps: Consistency & Progression (2:10)
FAQ (Don’t Skip Me!)
SECTION 4 - CARDIO: Staying Fit (CORE)
The Easiest Exercise To Improve Your Health (2:16)
Next Steps: Take More Steps! (0:54)
FAQ (Don’t Skip Me!)
SECTION 5 - Putting It All Together (CORE)
Your Weekly Cheat Sheet (2:37)
SECTION 6 - EXERCISE TUTORIALS
About This Section
Chest Exercises (23:24)
Back Exercises (18:03)
Arms Exercises (16:23)
Shoulder Exercises (24:53)
Lower Body Exercises (52:51)
Abdominal Exercises (16:00)
SECTION 7 - ADDITIONAL RESOURCES: Nutrition
Supplements: The Icing On The Cake
Weekly Meal Plans: Meal Planning Made Simple (2:42)
Treat Meals: Your Weekly Indulgence (3:24)
5-Minute Meal Recipes
30-Minute Meal Prep Guide (9:59)
Budget-Friendly Meal Plan
Carbs & Fats: Optimizing Nutrition
How To Structure Your Pre-Workout Meal
Sweet Tooth Hacks (2:22)
Sleep: More Important Than You Realize (4:31)
Hydration: The Most Neglected Element of Nutrition (2:53)
Travel Guide: Staying On Track
Alcohol Guidelines: Keep Your Social Life
Building Balanced Plates: The Key To Long Term Success (4:01)
High Volume Food Hacks (4:29)
Mindful Eating: Changing Your Eating Behavior (2:43)
SECTION 8 - ADDITIONAL RESOURCES: Training
⏱ Time Saving Workouts: Same Gains, Half The Time (5:50)
Ab Workouts: Building Your Abs (2:40)
Advanced Muscle Building Techniques: Lengthened Overload (3:22)
Optimizing Rest Days: Mobility & Prehab
Deload Weeks: Better Recovery = Better Gains
Exercise Order: Prioritizing Certain Muscles
What To Do On “Bad Workout” Days (3:46)
🏋 Strength Plateaus: Breaking Through
SECTION 9 - MEASURING PROGRESS
How Fast Your Muscles Should Grow & How To Measure It
The Truth About “12 Week Transformations”
SECTION 10 - What To Do AFTER A Fat Loss Phase: Build Muscle OR Maintain
Revealing Your New Physique
How To Transition To A “Fat Loss” Phase
“When Will My Abs Show and How Much Will I Weigh?”
Tracking Fat Loss: It’s Not Just About Weight!
Fat Loss Plateaus: Overcoming Them
Eat More To Lose More: Diet Breaks & Refeed Days
Weekends & Social Events: Use This "Calorie Hack" (2:33)
What To Do After Fat Loss: Build More Muscle OR Maintain
SECTION 11 - STRENGTH GOALS FOR THIS PROGRAM
Your Intermediate Strength Targets
Section 12 - WHAT'S NEXT: Accelerate Your Results
2 Ways To Continue Progressing From Here (3:39)
Disclaimer
Disclaimer
Download Your (Powerfully Effective) Workouts
Lesson content locked
If you're already enrolled,
you'll need to login
.
Enroll in Course to Unlock