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Body Sculpt - Phase 2
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The Body Sculpt Program is designed for the busy female who needs an efficient and effective program to meet their aesthetic and performance related goals. Phase Two of this program is designed for clients who have already completed phase one or for advanced users who have been consistently training at a high level. Similar to phase one, this program has been tested by my personal clients and has helped them look and feel the best they ever have!
This full body program can be done at home, in a gym or even on the road in a hotel gym. Phase Two consists of 4 full body workouts per week for a total of 4 weeks. It only requires a flat bench and some dumbbells. If you don’t have a flat bench you can refer to my FAQ section for alternative exercises. It is done in circuit style fashion to save on time and keep your heart rate elevated throughout the workout.
Unlike most online programs, the body sculpt program evolves throughout each week to continually challenge you and force your body to adapt. The first week of phase two will build off of phase one by adding an additional workout day to promote adaptation through volume accumulation. You will also be introduced to new and more challenging exercises in this first week. After the first week the program will force adaptation through an increase in sets and reps. This increased demand on your body will keep you from plateauing and get you closer to your “dream body.”
The exercises in phase two are geared towards women with previous lifting experience and the exercises involved require more coordination and stability. These exercises will allow the user to target and stress the muscles more effectively to take your body to the “next level.” The extra day in the program also allows for more exercise variability that will further prevent stagnation and help you bust through plateaus that you may have come across in the past.
Goal:
Toning
Toning
Weight Lifting, Glutes, Legs, Upper Body
4 weeks program
4 days/week
30-45 mins
Level:
Advanced
Advanced
Goal:
Toning
Toning
Weight Lifting, Glutes, Legs, Upper Body
4 weeks program
4 days/week
30-45 mins
Level:
Advanced
Advanced
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
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About Brian Albrecht
Online personal trainer
Hey Guys! I’m Brian Albrecht and I can’t wait to help you accomplish your goals! My love for fitness began when I was a freshman in high school and aspired to be a D1 college football player. After college I decided to pursue fitness as a career while also becoming a state record holding powerlifter.
After Accomplishing my personal goals I realized what really drives me is helping others reach theirs. Over the last 10 years I have helped clients become professional athletes, transformed actors physiques to play various roles in major movies/shows on HBO/Netflix/Cbs/Bravo/HGTV/Comedy Central and helped musicians perform and look awesome on stage! With my experience and knowledge with exercise programming/nutrition/anatomy I’ve also helped hundreds of clients of various ages/backgrounds reach their physique,performance and health goals.
The Programs on this app will include the exact workouts that my clients have used to transform their bodies for various roles or personal goals. I use a science based approach with tried and true methods that will have you losing fat, building muscle, preventing injury and help you live a longer/happier life. These programs will include options for beginners and also advanced athletes. Don’t have access to equipment or a gym? Don’t sweat it (yet). I’ll include programs that are bodyweight only and also dumbbell only workouts. I will also be adding weekly routines targeting specific muscle groups! Thank you for choosing me to help you reach your goals. Lets get started!
Frequently asked questions
I’ve got an injury and I can’t perform one or more of the exercises in the program. What should I do?
The most important thing is to not push through an injury. If an exercise is painful or just doesn’t feel right, reach out to me directly and I can give you an alternative exercise. In the meantime, you can skip that exercise or replace it with one that works a similar muscle group but isnt causing you any pain or discomfort.
How much weight should I start with?
Do the first round with light weights, weights that your certain you can do. You could even do the lower body exercises with just your bodyweight when your getting started. If after this first round the weight is way too light and you know you can go much heavier, just consider it a warmup round and dont count it. Ideally, you want to use weights during your “working sets” that are challenging but not necessarily taking you to complete failure. If a set calls for 10 reps and you could complete 17-20 plus reps with that weight, its too light. If your failing at 10 or less reps, then you need to lighten the weight. You want the last few reps of each set to be pretty challenging. Strive to find a weight for each exercise that you would only have a few reps left in “the tank” for. As your body adapts throughout the program, youll get stronger and be able to add more weight during the exercises. Keep in mind that your form is most important, never compromise your form just to add more weight to an exercise. Trust the process, your strength will come!
How much rest should I take between exercises?
Rest periods will vary depending on your current level of conditioning. This program is designed to have little rest periods between exercises and a longer rest period (couple minutes) between each round. During the first workout or two, take as much time as needed to recover between exercises. As your conditioning improves, you can shorten these rest periods so that your only allowing yourself to recover enough to perform the ensuing exercise with perfect execution. That rest period might be as short as the time it takes to change the weight. If your handling heavier weights you might need a little more time to recover between exercises. If you don’t have heavier weights you can limit your rest periods to challenge yourself.
What if I don’t have heavy enough weights?
If your not able to purchase heavier dumbbells or utilize a gym, you can add reps to the exercises that you need more weight for. You can also go at a quicker pace since you won’t need as much recovery time. Some additional options include: adding pauses at the bottom of the reps or performing the reps slower (ex: 5 seconds to lower the weight).
What do I do if I have to miss a week?
If your sick or going on a vacation etc, just resume the plan where you left off. Don’t skip a workout or jump ahead a week. Each week builds off of the prior week so jumping ahead is not ideal.
How do I contact you with any questions that I might have?
Message me directly on this app and I’ll answer as quickly as possible. I’d love to hear from you!
Who is this program for (skill-level)?
Phase two of the Body Sculpt program is designed for the intermediate or advanced lifter. It is also designed for any beginning lifter who has completed phase 1 of the Body Sculpt program. This phase builds off of phase one and includes more frequency and more advanced movements.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram @swollymammothtraining and use the hashtag [BodySculpt] or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
What Equipment do I need?
For phase two of this program you will need some dumbbells and a bench. If you dont have a bench, refer to the FAQ section for alternative exercises! You can also reach out to me via instagram @swollymammothtraining or just message me directly.
When should I perform these workouts?
You can perform these circuits at your convenience. Since its a 4 day per week program, I’d advise that you spread the workouts out throughout the week. Doing the workouts 4 days straight is possible, but it might be harder to recover this way.
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