Autoplay
Autocomplete
Previous Lesson
Complete and Continue
Women's Home Program (BUILD)
Introduction
Watch This Video & Download These PDFs! (2:25)
Program Overview
SECTION 1: NUTRITION
Overview: Nutritional Adjustments
Nutrition Tracking: The ULTIMATE Nutrition Spreadsheet (2:44)
Nutrition Tracking: How and Why to Count Calories/Macros (3:12)
Nutrition Tracking: How to Use Your Nutrition Spreadsheet (6:04)
Staying Lean: Mini-Cuts
Diet Hacks: "Optimizing" Your Nutrition & Supplements
SECTION 2: TRAINING
Your Home Workouts: Overview
Execution: The Key To Seeing Results With Your Home Workouts
Progression: Getting Stronger & Tracking It
Boosting Muscle Growth: 6 Advanced Home Training Methods (0:48)
Strength Plateaus: Breaking Through
Mind-Muscle Connection: Activating the RIGHT Muscles
SECTION 3: ADDITIONAL ROUTINES - Why They're Needed
Warm Up Routine: Optimizing It (2:57)
Cardio Routine: Speeding Up Fat Loss (1:26)
Prehab Routine: Staying Injury Free (1:58)
SECTION 4A: Dumbbell Exercise Tutorials
Workout A (Phase 1) (10:36)
Workout B (Phase 1) (6:21)
Upper Body 1 (Phase 2 4-Day) (7:31)
Lower Body 1 (Phase 2 4-Day) (8:15)
Upper Body 2 (Phase 2 4-Day) (6:49)
Lower Body 2 (Phase 2 4-Day) (8:00)
Lower Body 1 (Phase 2 5-Day) (5:56)
Push (Phase 2 5-Day) (5:57)
Lower Body 2 (Phase 2 5-Day) (4:53)
Pull (Phase 2 5-Day) (8:30)
Lower Body 3 (Phase 2 5-Day) (5:56)
SECTION 4B: Resistance Band Exercise Tutorials
Workout A (Phase 1) (9:49)
Workout B (Phase 1) (10:49)
Upper Body 1 (Phase 2 4-Day) (8:49)
Lower Body 1 (Phase 2 4-Day) (7:47)
Upper Body 2 (Phase 2 4-Day) (7:05)
Lower Body 2 (Phase 2 4-Day) (8:10)
Lower Body 1 (Phase 2 5-Day) (5:45)
Push (Phase 2 5-Day) (7:14)
Lower Body 2 (Phase 2 5-Day) (4:30)
Pull (Phase 2 5-Day) (8:08)
Lower Body 3 (Phase 2 5-Day) (5:42)
SECTION 4C: Bodyweight Exercise Tutorials
Workout A (Phase 1) (10:15)
Workout B (Phase 2) (9:51)
Upper Body 1 (Phase 2 4-Day) (6:42)
Lower Body 1 (Phase 2 4-Day) (7:48)
Upper Body 2 (Phase 2 4-Day) (5:22)
Lower Body 2 (Phase 2 4-Day) (8:39)
Lower Body 1 (Phase 2 5-Day) (5:45)
Push (Phase 2 5-Day) (5:46)
Lower Body 2 (Phase 2 5-Day) (4:25)
Pull (Phase 2 5-Day) (6:18)
Lower Body 3 (Phase 2 5-Day) (6:17)
SECTION 4D: Abs Workout Exercise Tutorials
Female Abs Workout (7:38)
SECTION 5: MEASURING PROGRESS
Results: How Fast You Should See It & How To Measure It
Tracking Results: Monitoring Your Fat Loss Progress
SECTION 6: NEXT STEPS - Revealing Your New Physique
Transitioning: Determining When You're Ready to Focus on Fat Loss
Fat Loss: Nutrition
Fat Loss: Training
Fat Loss: Overcoming Plateaus
Fat Loss: Diet Breaks and Refeed Days
Transitioning: Back to Lean Bulking OR Maintaining
Bonus Chapters
Your Weekly Plan (Cheatsheet)
Sample Meal Plans & BWS Recipe Book
Deload Weeks (Optimize Your Recovery)
Mobility Routine (If You Care About Long Term Health!)
Alcohol Guidelines
Conclusion
Conclusion
What's Next?
1-on-1 BWS Coaching (14:24)
Disclaimer
Disclaimer
Progression: Getting Stronger & Tracking It
Lesson content locked
If you're already enrolled,
you'll need to login
.
Enroll in Course to Unlock