Training Programs

We designed these training programs to be an effective and affordable alternative to hiring a coach for customized programming. Our goal was to deliver a high quality training program to help you reach your physique goals, while keeping your budget in mind. These programs are a one-time purchase, meaning there are no updates included with these programs. You’ll find that each program is fully detailed, clear to understand and properly periodized to maximize your success.

Each program is 10 weeks in length and all utilize compounds lifts as the foundation of each program. You must be comfortable with this type of training and have full gym access if you are looking to purchase one of these programs. We recommend starting with one of the novice programs, bikini or figure respectively depending on your goals, and then progressing from there onto the next.

Showing all 7 results

  • Figure Novice

    Figure Novice

    The Figure Novice program was designed for those with less experience with the compound lifts who are looking to compete or simply want to train like a figure competitor. The Figure Novice program is based on a 4-day split, 2 upper and 2 lower days. This program does not use percentage work but rotate sets and reps daily and weekly. The Figure Novice program will focus on squat, deadlift, overhead press, and barbell row. All accessory work is programmed for this program to provide as much guidance as possible to those with less experience in the weight room or those looking for more structure.

  • Monthly Training Program

    Monthly Training Program

    The Body Blueprint Monthly Training program is for anyone looking to build muscle, gain strength and feel more confident in the gym. This program has been in the works for quite some time and we’re so excited to finally bring this low cost, yet high quality option to everyone!

  • Bikini Novice

    Bikini Novice

    Bikini Novice | $75 USD

    The Bikini Novice program was designed for those who compete or want to train like a bikini competitor, but have less experience with the compound lifts.  This program is based off of a 4-day split, with 2 upper body and 2 lower body days. This program does not use percentage work but rotate sets and reps daily and weekly.

  • Bikini Intermediate

    Bikini Intermediate

    Bikini Intermediate | $75 USD

    The Bikini Intermediate program was designed for those who compete or want to train like a bikini competitor, but have more experience under the barbell. This program is based off of a 5-day split, with 2 upper body, 2 lower body and 1 accessory day. This programs is based off of percentages of your 1 RM on specific movements so you will need to feel comfortable training effectively with percentages. You will need a 1 RM (1 rep max) for squat, deadlift, and strict standing overhead press.

  • Bikini Advanced

    Bikini Advanced

    Bikini Advanced | $100 USD

    The Bikini Advanced program was designed for more advanced lifters with experience in the weight room who are looking for a complete 10 week program, top to bottom. The Bikini Advanced program is based on a 5-day split. Four of the five days focus on compounds and accessory lifts while the fifth day is only accessory lifts. This program will be periodized using percentages of your 1 RM and RPE on specific movements so you will need to feel comfortable training effectively with percentages. You will need a 1 RM (1 rep max) on front squat, back squat, deadlift and strict standing overhead press.

  • Figure Novice

    Figure Novice

    Figure Novice | $75 USD

    The Figure Novice program was designed for those who compete or want to train like a figure competitor, but have less experience with the compound lifts. This program is based off of a 4-day split, 2 upper body and 2 lower body days. This program does not use percentage work but rotate sets and reps daily and weekly.

  • Figure Intermediate

    Figure Intermediate

    Figure Intermediate | $75 USD

    The Figure Intermediate program was designed for those who compete or simply want to train like a figure competitor, but have more experience under the barbell. This program is based on a 5-day split, with 2 upper body, 2 lower body and 1 accessory day. These programs are based off of percentages of your 1 RM on specific movements so you will need to feel comfortable training effectively with percentages. You will need a 1 RM (1 rep max) for squat, deadlift, and strict standing overhead press. Figure Intermediate will also need an incline press 1 RM in addition to the others.