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/Your New Frame

Your New Frame

Athletic Performance with Vick Nabar

This 6-week program will change your frame by strengthening the composition of your entire body and mind. At the end of 6 weeks you will see step-function improvements in your: 1) Strength (Mental & Physical), 2) Muscle Defi... more

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Sessions (42)

4.67/5
1
70 min
+37 sessions more

Details

Category
Weight Lifting, Legs, Back, Shoulders, Chest, Arms
Duration
6 weeks, 5 days/week, 45-60 min
Level
All Levels
Equipment
Barbell, Dumbbells, Squat Rack, Bands, Kettlebell
Location
Gym

Frequently Asked Questions

How long do the workouts take?
Each lifting focused workout should take approximately 60-90 minutes from start to finish. You can tweak the length of your workout based on the rest period you choose to take during each set (rest periods are flexible in this program, though I provide some guidelines), and also based on how much circuit work you choose to take on any given day. Each cardio and stability/mobility focused workout should take anywhere from 30-45 minutes.
What if I can't do an exercise?
The exercises include modifier options, and some even include advanced options. If you can't perform the original exercise for any reason (equipment availability, injury, inexperience) please attempt the modifier. Feel free to message me for alternative exercise recommendations as well.
Is the exercise order fixed?
You can generally do the exercises in any order you prefer. However, try to do the functional lifts at the beginning of you workout, and the supporting lifts at the end. This will ensure your nervous system can handle the stress that functional lifts will place on your body.
What if I miss a day?
If you miss a day, that is totally fine. Just follow the workout order sequentially and pick it up the next day. Since this program is geared toward producing long term results & frame changes, missing a day here or there is actually encouraged so that you create long term, sustainable habits.
Do I need access to a gym for this workout program? Or other types of equipment?
To do the bare minimum for this program, you will need light through heavy dumbbells, an adjustable bench, and pull-up bar. This basic lifting equipment will get you through the program and help you achieve progress => however completing the workouts in a commercial gym is recommended for the fastest and best results. Further, if you can get your hands on exercise bands and slides it'll enhance the quality of some of your circuit moves.
Who are these workouts for (skill-level)?
* The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress
What’s the schedule?
* Weight training 3 times per week * One HIIT Cardio Day * One Stability and Mobility Day * 1-2 days of full rest day

Frequently Asked Questions

How long do the workouts take?
Each lifting focused workout should take approximately 60-90 minutes from start to finish. You can tweak the length of your workout based on the rest period you choose to take during each set (rest periods are flexible in this program, though I provide some guidelines), and also based on how much circuit work you choose to take on any given day. Each cardio and stability/mobility focused workout should take anywhere from 30-45 minutes.
What if I can't do an exercise?
The exercises include modifier options, and some even include advanced options. If you can't perform the original exercise for any reason (equipment availability, injury, inexperience) please attempt the modifier. Feel free to message me for alternative exercise recommendations as well.
Is the exercise order fixed?
You can generally do the exercises in any order you prefer. However, try to do the functional lifts at the beginning of you workout, and the supporting lifts at the end. This will ensure your nervous system can handle the stress that functional lifts will place on your body.
What if I miss a day?
If you miss a day, that is totally fine. Just follow the workout order sequentially and pick it up the next day. Since this program is geared toward producing long term results & frame changes, missing a day here or there is actually encouraged so that you create long term, sustainable habits.
Do I need access to a gym for this workout program? Or other types of equipment?
To do the bare minimum for this program, you will need light through heavy dumbbells, an adjustable bench, and pull-up bar. This basic lifting equipment will get you through the program and help you achieve progress => however completing the workouts in a commercial gym is recommended for the fastest and best results. Further, if you can get your hands on exercise bands and slides it'll enhance the quality of some of your circuit moves.
Who are these workouts for (skill-level)?
* The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress
What’s the schedule?
* Weight training 3 times per week * One HIIT Cardio Day * One Stability and Mobility Day * 1-2 days of full rest day
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Comments

D
Dais 10mo ago
👏
D
Dais 10mo ago
👌
D
Dais 10mo ago
🔥
D
Dais 10mo ago
🔥🔥
D
Dais 10mo ago
Fire
D
Dais 10mo ago
Fantastic workout pack