Corey Van Dorn
28 Day Muscle Builder
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Welcome to my 28 day muscle builder program!
This is a progressive overload and hypertrophy focused program to help you build strength and muscle.
In this program, you will be doing a 6 day split, hitting different muscle groups each day (and 1 rest day)
- The goal here is to progressively overload throughout the weeks by gradually doing more reps and then eventually doing more weight as well (Increasing the overall load)
IMPORTANT NOTE:
- The reps that are assigned in these workouts are the amount you are AIMING for: Often times, it may not be the exact amount of reps you do. You may do 2 or 3 more, or maybe 1 or 2 less:
- You will want to pick a weight that you think you can only do that exact amount of times. When you are nearing the end of your set, and you still have enough energy to do 2 or 3 more reps beyond the reps listed…DO THOSE REPS. You are stronger than you thought!
- If you do not do those reps, that is pretty much a wasted set because you chose too light of a weight, and stopping the set will not stimulate your muscle fully.
- You need to have the muscles OVERLOADED in order for them to adapt to the stimulation and grow.
- If you chose a weight and you came up short on the reps by 1 or 2, that is okay. Try to have a spotter there with you to help you finish the set.
Goal:
Gain Muscle
Gain Muscle
Build muscle, Toning, Lean muscle, Performance
Goal:
Gain Muscle
Gain Muscle
Build muscle, Toning, Lean muscle, Performance
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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
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Corey Van Dorn
Online personal trainer
Hi! My name is Corey Van Dorn, and I have been in love with fitness since I was about 8 years old! I got my first pull up bar at age 8, and then my first weight bench at age 10! I played sports all through high school, winning a state championship in wrestling, and getting scholarships for both football and wrestling where I continued my sports career at University of Nebraska Kearney.
I studied Exercise Science while wrestling and playing football throughout college. After graduating with my degree, I continued to study and became a certified nutritionist. In 2020, I became more involved in the nutrition/supplement industry, and after about 16 months heavily involved in the industry, I opened up my own Nutrition and Supplement company. I also began writing E-Books/E-Folders to offer to customers/clients.
In Summer of 2021, after having enough people reach out to me in search of personalized programming, I began to offer 1-on-1 Online Coaching Services in which I provide guidance and coaching by applying all of my knowledge that I have acquired throughout all my years in the nutrition/fitness/health world.
I have recently decided to partner with Playbook to start offering my workouts to all of you so that you can reach your fitness/health goals and become the absolute best version of yourselves!
Frequently asked questions
What are the goals of the program?
- Build Muscle Mass
- Increase Strength
- Improve Muscle Definition
- Burn Fat
How to get the best outcome of the program?
- Ensure that you are pushing your hardest all all of your sets
- To stimulate the muscle, and make it adapt and grow, you must push past that threshold: Dig deep into those sets
How to schedule the program into a week?
This is a 6 day split: There will be lifts on everyday except Sunday. The week starts on Monday, and finishes on Saturday.
What do I need to participate in this program?
You will most likely need to be in a gym facility. You can do this program at home if you have equipment, but you will most likely need to substitute some of the workouts, as there is a large range of equipment used.
Some people that go to gyms may also need to substitute an exercise if my gym has it and theirs doesn’t.
Feel free to shoot a message or drop a comment if you need an substituted exercise!
Who are these workouts for (skill-level)?
Intermediate to Advanced
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