Copyright 202 by Rob King Copyright 202 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown without prior written permission from the author. The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.
Builtin42 is designed with one thing in mind. Creating as much Lean Muscle, Explosive Strength, Maximum Fat Loss, all done within a 42 day time frame. Built in 42 has 2 main phases : Weeks -3 Focus on Strength & Explosive Power (Building Strength & Muscle) Weeks 4-6 Focus on HyperTrophy (Building Muscle) This is done in a 4 day split. Your weekly training program will look like this Monday = Builtin42 Group Workout Tuesday = Upper Body Push Strength Training (Day ) Wednesday = Upper Body Pull Strength Training (Day 2) Thursday = Legs Strength Training (Day 3) Friday = Builtin42 Group Workout Saturday = Metabolic & Core (Day 4) Sunday = Active Recovery Day. Light Cardio & Stretching => The goal of the strength training is to make every rep perfect. => Do not cheat for poor technique to lift more weight. It s about HOW you lift the weight. Definition Of Tempo is as follows IE. 5-0-X 5 = Eccentric (the lowering portion of the exercise) 0 = The Pause X = Concentric Phase - X =AFAP (as fast as possible) Log ALL your lifts => Your goal every workout is to add more rep or slightly increase weight lifted.
Strength Training Day = Upper Body Push (Phase ) 8-2 Minute Warm Up - Upper Body (See Upper Body Warm Up Video) Foam Rolling Upper Body & Hips Shoulder Dislocates Resistance Band Complex (High Pulls, Rotator Cuff, T s, Y s) Bird Dogs 0 each side done twice 50 Pogo s done twice ( minute rest) Exercise = Incline Dumbbell Press 5 Sets of 5 Reps using a 5--X Tempo* Rest 2 min Exercise 2 = Standing Fat Grip ( Fat Grips or Iron Grips) Push Press 5 Sets of 5 Reps Rest 2 min Exercise 3 = Tricep Dips 3 Sets of 8 Reps using a 3--X Tempo* Rest :30 Exercise 4 = Tricep Push Downs with Resistance Band 3 Sets of 8-2 Reps No Tempo, Focus On Fast Push Down & Squeezing Rest Min Exercise 5 = Push Ups 2 Sets Of Plyometric Push Ups As Many As Possible Finisher : 0 Sled Pushes (This is not done heavy, it is designed to jack heart rate and aid in recovery)
Strength Training Day 2 = Upper Body Pull (Phase ) 8-2 Minute Warm Up - Upper Body (See Upper Body Warm Up Video) Exercise = Ring Pull Ups (Or Neutral Grip Pull Ups) 5 Sets of 5 Reps using a 3--X Tempo* utes If you are unable to do a pull up you can use band pull ups for assistance ** Exercise 2 = Trap Bar Deads + Shrug (No Lowering) 5 Sets of 5 Reps (No Tempo) AFAP Exercise 3 = Incline Hammer Curls with Dumbbells 3 Sets of 8 Reps (3--X tempo) Rest Min Exercise 4 = Fat Bar (Fat Grips or Iron Grips) Bicep Curl 2 s 2 Sets of 2 s 2 s 7 Full Reps, 7 Top /2 Reps, 7 /2 Bottom Reps) Rest Minute Exercise 5 = Min TRX ROW Test As Many As Possible In Min Finisher : 0 Sled Pushes (each way counts as ) This is not done heavy, it is designed to jack heart rate and aid in recovery
Strength Training Day 3 = Lower Body (Phase ) 8-2 Minute Warm Up - Lower Body (See Lower Body Warm Up Video) Start Your Workout With 5 Sets of 3 Reps On Plyometric Box Jumps after warm up Exercise = Goblet Box Squats 5 Sets of 8 Reps using a 3--X Tempo* utes Focus On LOWERING and Explosive Concentric. Can use a Kettle bell & or Weight Vest Exercise 2 = Sand Bag Reverse Lunge 3 Sets of 8 Reps using a 3--X Tempo* Exercise 3 = Kettle bell Hip Swings 3 Sets Of 2 Reps No Tempo Rest Min Exercise 4 = Bar Thrusters (to a box) 3 Sets of 0 Reps No Tempo AFAP Rest Minute Finisher : High Knee Sprints with resistance band. 5 Sets Of 0 Seconds Work
Strength Training Day 4 = Core (Phase ) 8-2 Minute Warm Up - Lower Body (See Warm Up Video) Exercise = Stir The Pot 3 Sets To Failure (Keep Perfect Form) utes Exercise 2 = Arm Farmers Walk 3 Sets Until Form Compromise Rest Min between sets Keep your body as STRAIGHT as possible Exercise 3 = Knee Grab Sit Ups Minute AS MANY AS POSSIBLE No Tempo Exercise 4 = Plank & Side Plank 3 Sets 30 Seconds Each Squeezing Rest Minute Between Sets Finisher : 3 / 30 Second Rounds Of Jam Ball Slams Metabolic Work Round Of A Ripper Is A 20 Seconds On Treadmill Sprint A2 20 Seconds Of Push Ups A3 20 Seconds Of Knee Grab Sit Ups Rest as needed but repeat as fast as possible 3 times. After each round rest as needed and get heart rate down. Do this 9 times in TOTAL
Strength Training Day = Upper Body Push (Phase 2) 8-2 Minute Warm Up (See Warm Up Video) Foam Rolling Upper Body & Hips Shoulder Dislocates Resistance Band Complex (High Pulls, Rotator Cuff, T s, Y s) Bird Dogs 0 each side done twice 50 Pogo s done twice ( minute rest) Exercise Incline Dumbbell Press & Incline Flyes Superset A Exercise Incline Dumbbell Press A2 Followed By 8 Reps of Incline Dumbbell Flyes No Rest between A & A2 3 Sets of 8 Reps each No Tempo Exercise 2 = Standing Fat (Fat Grip or Iron Grips) Dumbbell Press A Standing Fat Grip Dumbbell Press (8 reps) A2 Followed By 2 Reps Dumbbell Laterals (2 Reps) No Rest between A & A2 3 Sets of 8 Reps each No Tempo Exercise 3 = Tricep Dips & Resistance Band Push Downs 3 Sets of 8 Reps No Tempo A Tricep Dips (8 reps) A2 Tricep Rope Push Down With Band (2 Reps) No Rest between A & A2 Exercise 4 = Push Ups AMAP (As Many As Possible) in minute WITH CHAINS Finisher : 0 Sled Pushes (This is not done heavy, it is designed to jack heart rate and aid in recovery)
Strength Training Day 2 = Upper Body Pull (Phase 2) 8-2 Minute Warm Up (See Upper Body Warm Up Video) Exercise = Ring Pull Ups (Or Neutral Grip Pull Ups) 3 Sets of 8-2 Reps No Tempo utes If you are unable to do a pull up you can use band pull ups for assistance ** Exercise 2 = Incline Bent DB Rows 3 Sets of 8 Reps each No Tempo Focus On Squeezing Exercise 3 = TRX Rows (Feet elevated if possible or use weight vest if possible) 3 Sets of 8 Reps (3--X tempo) Rest Min Focus On Squeezing Exercise 4 = Fat Bar ( Fat Grips or Iron Grips) Reverse Bicep Curls 3 Sets Of 2 Reps Rest Minute No Tempo Focus On Squeezing The Muscle Exercise 5 = Min TRX ROW Test. As Many As Possible In Min Finisher : 0 Sled Pushes (This is not done heavy, it is designed to jack heart rate and aid in recovery)
Strength Training Day 3 = Lower Body (Phase 2) 8-2 Minute Warm Up (See Lower Body Warm Up Video) Start Your Workout With 5 Sets of 3 Reps On Plyometric Box Jumps after warm up Exercise Goblet Box Squats & Squat Jumps A Goblet Squats A2 Squat Jumps No Rest between A & A2 3 Sets of 8 Reps each No Tempo Exercise 2 = Sand Bag Walking Lunge 3 Sets Of 5 Reps Each Leg Exercise 3 = Glute Ham Raise 3 Sets Of 6 Reps 3-0-X Tempo Exercise 4 = Bar Thrusters (to a box) 3 Sets of 0 Reps No Tempo AFAP Rest Minute Finisher : High Knee Sprints with resistance band. 5 Sets Of 0 Seconds Work
Strength Training Day 4 = Core (Phase 2) 8-2 Minute Warm Up (See Lower Body Warm Up Video) Exercise = Stir The Pot 3 Sets To Failure (Keep Perfect Form) utes Exercise 2 = Paloff Holds 3 Sets Until Form Compromise Rest Min between sets Keep your body as STRAIGHT as possible Exercise 3 = Knee Grab Sit Ups 2 Minutes AS MANY AS POSSIBLE No Tempo Rest Min Exercise 4 = Plank & Side Plank 3 Sets 30 Seconds Each Squeezing Rest Minute Between Sets Finisher : 3 / 30 Second Rounds Of Battling Ropes Metabolic Work 3 Rounds Of Rippers Round Of A Ripper Is A 20 Seconds On Treadmill Sprint A2 20 Seconds Of Push Ups A3 20 Seconds Of Knee Grab Sit Ups Rest as needed but repeat as fast as possible 3 times. After each round rest as needed and get heart rate down. Do this 9 times in TOTAL