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BodyFlxx Fitness App & Personal Training. Train like a Professional Bodybuilder.

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BodyFlxx Fitness

This six-week lean bulk program is designed specifically for women who want to build muscle in a structured, effective way while minimizing unnecessary fat gain. Beginners who follow the program closely may gain up to 10-12 pounds of bodyweight, while experienced lifters can still expect meaningful progress in the range of 5-7 pounds, depending on nutrition, training history, and recovery.

Women

Lean

Bulk

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Lean Bulk For Women

This structured women’s strength program features 5 weekly workouts designed to build muscle, improve performance, and support beginners through advanced lifters.

Lean Bulk Workout Program for Women

Upper/Lower workout programs are great, because they allow you to hit each muscle group twice per week – and with a little bit more volume than you’d be able to use during a full body workout.

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Power House Upper/Lower

Upper/Lower workout programs are great, because they allow you to hit each muscle group twice per week – and with a little bit more volume than you’d be able to use during a full body workout.  As you probably know, Planet Fitness is known for only having machines and dumbbells. That’s all you really need to get in an efficient workout – especially if you’re still just beginning your fitness journey.  The workout below is a 4 day upper/lower workout program that utilizes only machine, dumbbell, and bodyweight exercises.  Perform the workout program for about 8 weeks – at that point, you can progress to a new workout program.

Machine & Dumbbell Upper / Lower Workout

The program that follows is a 12-week routine that is designed to help you improve strength, size, endurance, conditioning, and overall health. The way this will work is we're going to keep the body guessing and focus on each aspect of your fitness one at a time.

There are three different sets of programs here. You’ll alternate which program you follow each week. You won’t do the same workout twice in a row throughout the entire process.

One week will focus on power and strength, the next on hypertrophy (muscular size), and the final one will help with conditioning and muscular endurance.

The training days will change and muscle groups you train will change. Each week will have its own different type of cardio too so you can burn calories different ways just like you'll train the muscles in a different way.

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The BodyMorph

This phase is devoted to power and strength. So the plan is to go heavy, heavy, heavy. You need to be able to achieve the desired reps but if you can do two reps more, go up. Make sure you keep your form in check too. Just because you’re trying to move serious weight doesn’t mean you get to swing and use momentum. No one benefits from that in the long run.  Rest for two minutes between sets. During this time you should change weights if necessary, drink your water or BCAAs, and focus. Commit your entire mental state to the next set.  Your cardio is going to take place post weight training and will be done in High-Intensity Interval Fashion. For 40 seconds you're going to go at a moderate pace. The next 20 seconds will be all-out max effort. That's one minute total. Repeat that pattern for 12 minutes.

our ability to lose fat and build muscle is going to be highly dependent on what you do outside of the gym. You’ve got to make sure your diet is aligned with your goals, you're getting enough sleep each night, and you're doing everything possible to allow your muscles to recover.

Full Body

Barbell, Bodyweight, Cables, Dumbbells

Intermediate

Build Muscle

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Strength & Hypertrophy Workout

While we split up the big three lifts, we also hit each muscle group with just the right amount of volume to elicit a hypertrophic response.  This is where the full-body component comes in and also where you’re going to see most of your physical gains. You’ll be doing a 4x10 rep scheme for all of the large muscle groups, with a 3x10 rep scheme hitting the smaller groups.  It’s certainly no easy task. You’re going to be dog-tired from performing the strength component of this workout. So, make sure you go lighter on the weight, focus on the range of motion while you’re lifting, and really try to create a pump in each muscle group.

Full Body Strength & Hypertrophy Workout

This is an intense and proven 20 week training program from MusclePharm that uses 5 unique phases to help even the hardest of gainers to build muscle or firm up.

Build

Gainers

Firm up

strength

training

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Get Swole (copy)

This is a complete 20 week muscle building program designed by Cory Gregory. Each phase is run as a 4 week block, and the 20 week cycle may be repeated after it is done. The phases are:  Phase 1 - No wasted time here. A crazy start to an intense program. This phase will build a solid base for even the hardest of hardgainers. Phase 2 - Vastly different from your first 4 weeks of training, this phase was designed to push even more growth. The focus will be on using old-school pyramid type training. Phase 3 - This is a brutal phase. By using tri-sets you will focus on muscle fullness and roundness. Phase 4 - In this phase the volume is turned way up. It functions more as a cutting phase. Phase 5 - During this phase you will return to the basics of bodybuilding and pack on more quality muscle mass.

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