Kimmy

chest squeezes says 10 mins instead of reps. so i squeezed for 10 mins… 🍑

Stephen

Jess

Showed up for myself when I really didn’t want to. It felt good and now I’m back in my body 🤍

Eliza

Chelsea

V proud of myself for training today. Motivation was like -52/10

Couldn’t find day 4 & 5 so I just re-did from last week and added a 4th set on squats !

Went a little lighter to reconnect on form/mind>muscle connection. Still had me 🥵

Just wanted to double check, for the B stance RDLs, do you do the B stance on both legs so 8 reps with left foot back and then another 8 with right foot back?

Garrett

Paula

Tommy

290 for 3, 3 days after my first half marathon. It’s working 😉

Rose from the ashes this week. Feeling great!

Following Ben’s thought today-I’m not afraid to be seen trying- and left feeling a lil stronger 💪🏼

Recommitting to be a strong gorl and feeling the burn today 🔥

Report cards finished, voted early, lifted. Happy Friday 💁🏻‍♀️

My endurance and running speed has really improved since starting these workout 💪 we love seeing progress

Fun one 💪 however due to back problems the deadlift is often straining on my lower back. I feel like I’m understanding the correct form from the descriptions, but still experiencing some strain. Any tips?

JORDAN

Name a more effective, fun training program than this…. I’ll wait 😇

Thanks Ben

Sweaty but fun sprinting / walking on the assault runner 😮‍💨

Sick yesterday, took off. Business as usual today 😌

Lauren

On the lunges or any single leg lift, are you considering one rep to be one each side? Reverse lunges was 3x12…12 per leg?

Tyler

Love this! On things like the lateral step ups I assume it’s 10 each leg each set not 5 each leg each set?

Nick Hawkins

The hardest part of every workout is starting. I always feel fucking amazing when I’m done.

Another simple and effective workout in the books :)

Sahm

Didn’t feel like it. Did it. Feel better now

Julia

Feels SO good to get back after it and be guided every step of the way 🙏🏼🔥

Daisy

Absolutely delightful after a long work week. Loved this!!!!

Fun workout! Honestly didn’t feel like being in the gym tonight but I was happy when I accomplished it.

Amazing workout after being cleared to lift again!

First place girl in my 10 mile trail race today !
(It’s working 💅)

Anna

Train With Ben (Upper/Lower Ish)
Total Training Time: 60 min or less

Program focus/highlights:
General Athletic Development across 4x in-gym training sessions and 2-3 additional focused conditioning efforts. 
Centered around the 3 main power lifts, this program will increase strength and athleticism, by blending power, strength, hypertrophy, and endurance. 

General Guidance:
Listed sets are WORKING SETS, warm up/build as needed given rep recommendations. 
All working rep ranges must be self selecting and should be performed with 1-2 reps in reserve (not quite failure, unless specified).
This program is written in super set format, separate movements when equipment or spacing doesn't allow. 
When sets and reps stay the same, from week to week, the goal is to increase loading. 
The goal will always be to increase the load, while maintaining movement quality.
Add optional 20 min aerobic activity (preferrably outside) to any/all training days if goals require, time permitting. I go for a walk after each session. 

Equipment Recommendations:
Full Gym Preferred
Bands
Mini Bands
Med Ball

Equipment and Loading Adjustments:
All cable movements can be executed with bands if needed. 
Separate any supersets that require equipment which keeps them from being executed as written. If the superset is a loaded movement, followed by an unloaded movement then keep them together always. 
If time or ability level is a consideration, use listed number of sets as TOTAL sets to perform and shoot for 1-2 challenging sets with each movement. 
If total repetitions is too many or sets list MAX repetitions, please complete as many as you can with proper form inside of the given rep range.

Day Adjustments:
Days 1 and 4 focus on lower body, days 2 and 5 bias the upper body, while days 3 and 6 include full body and conditioning work. Prioritze days based on goals, my recommendation is to complete all strength days (1,2,4,5) and add conditioning days (3,6,7) as able/necessary.

TWB - Weekly

D1: 12/11- 12/17

D6: 12/4-12/10

D5: 12/4-12/10

D4: 12/4-12/10

D3: 12/4-12/10

D2: 12/4-12/10

D1: 12/4-12/10

D7: 11/27 - 12/3

D6: 11/27 - 12/3

D5: 11/27- 12/3

D4: 11/27- 12/3

D3: 11/27 - 12/3

D2: 11/27 - 12/3

D1: 11/27 - 12/3

D7: 11/20 - 11/26

D6: 11/20 - 11/26

D5: 11/20 - 11/26

D4: 11/20 - 11/26

D3: 11/20 - 11/26

D2: 11/20 - 11/26

D1: 11/20 - 11/26

D7: 11/13 - 11/19

D6: 11/13 - 11/19

D5: 11/13 - 11/19

D4: 11/13 - 11/19

D3: 11/13 - 11/19

D2: 11/13 - 11/19

D1: 11/13 - 11/19

D7: 11/6 - 11/12

D6: 11/6 - 11/12

D5: 11/6 - 11/12

D4: 11/6 - 11/12

D3: 11/6 - 11/12

D2: 11/6 - 11/12

D1: 11/6 - 11/12

D7: 10/30 - 11/5

D6: 10/30 - 11/5

D5: 10/30 - 11/5

D4: 10/30 - 11/5

D3: 10/30 - 11/5

D2: 10/30 - 11/5

D1: 10/30 - 11/5

D7: 10/23 - 10/29

D6: 10/23 - 10/29

D5: 10/23 - 10/29

D4: 10/23 - 10/29

D3: 10/23 - 10/29

D2: 10/23 - 10/29

D1: 10/23 - 10/29

D7: 10/16 - 10/22

D6: 10/16 - 10/22

D5: 10/16 - 10/22

D4: 10/16 - 10/22

D3: 10/16 - 10/22

D2: 10/16 - 10/22

D1: 10/16 - 10/22

D7: 10/9 - 10/15

D6: 10/9 - 10/15

D5: 10/9 - 10/15

D4: 10/9 - 10/15

D3: 10/9 - 10/15

D2: 10/9 - 10/15

D1: 10/9 - 10/15

D7: 10/2 - 10/8

D6: 10/2 - 10/8

D5: 10/2 - 10/8

D4: 10/2 - 10/8

D3: 10/2 - 10/8

D2: 10/2 -10/8

D1: 10/2 - 10-8

D7: 9/25 - 10/1

D6: 9/25 - 10/1

D5: 9/25 -10/1

D4: 9/25- 10/1

D3: 9/25-10/1

D2: 9/25 - 10/1

D1: 9/25- 10/1

D7: 9/18 - 9/24

D6: 9/18 - 9/24

D5: 9/18 - 9/24

3 hundo for 4. PR. And in the busiest season of my LIFE!!!!
✊🏼

Feel amazing after the workout! The dog loved the 20 min finisher walk. Legs will be sore tomorrow but completely worth it

Gabrielle

D4:  9/18 - 9/24

I’m not afraid of being seen Trying!!!! 🙏

D3:  9/18  - 9/24

Up until today I kept reading it as “scalp push up” 🫠

D2: 9/18 - 9/24

Picked up some extra weight today 💪🏼🦵🏼

D1: 9/18 - 9/24

D7:9/11 - 9/17

D6: 9/11 - 9/17

D5: 9/11 - 9/17

The kneeling cable stuff kinda hurts my weak knees lol. Does anyone have any recommendations for a modification? I already tried putting something under my knee but still hurts :(

D4:  9/11  - 9/17

Took your advice and did :15 sprints / :45 walk on the assault runner and I had way more energy to do the sprints compared to doing KB swings in the :45. Lookin like a tomato rn but got the full 20 reps in!

D3:  9/11  - 9/17

No better way to start the morning. Time for that 20 minute walk with the dogs 💪

More guidance on if items should be a super set. Also recommendations on adding sets/weight if your want

TWB - Weekly

Sessions (112)

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