Ashley Borden Fitness & Lifestyle
Austin Rhodes Fit
Build Strength | Gain Muscle Mass
- 8 weeks/4 days a week
- Beginner, Intermediate and Advanced
- Gym Based
- Over 300 demo videos
- Step by step instructions
- Track progress easily
- 80 page S.O.S. Food Plan included free
- Foam rolling guide included free
- Direct messaging help from coach within the app
Austin Rhodes Fit is a unisex, 8 week/4 days a week muscle-building program for all levels. This program is specifically designed for those who lack a workout structure and/or feel overwhelmed in the gym. The workouts build on one another while you build full body strength and gain muscle mass.
Warm Up
2 sets:
10 pushups/kneeling pushups
10 prone snow angels
15 crab press ups
Strength/Core
12-12-10-10-8-8
bench press
*30 sec hollow body hold after each set
Accessory Work 1
4 sets:
10 supine cable fly
10 DB chest press
10 DB hammer curls
10 reverse crunch: knees to elbows
Accessory Work 2
3 sets:
8 incline bench press
8 pushups/kneeling pushups
8 BB arm curl
8-8 elbow side plank DB ground to overhead
Cardio
Every 2 min for 5 rounds
sprint 250 m (men)/200 meters (women) on the rower
Set a timer or watch a running clock. Every two minutes you will row as fast as you can for 250 or 200 meters.
Austin Rhodes Fit Bundle
DAY ONE
Warm Up
2 sets:
10 pushups/kneeling pushups
10 prone snow angels
15 crab press ups
Strength/Core
12-12-10-10-8-8
bench press
*30 sec hollow body hold after each set
Accessory Work 1
4 sets:
10 supine cable fly
10 DB chest press
10 DB hammer curls
10 reverse crunch: knees to elbows
Accessory Work 2
3 sets:
8 incline bench press
8 pushups/kneeling pushups
8 BB arm curl
8-8 elbow side plank DB ground to overhead
Cardio
Every 2 min for 5 rounds
sprint 250 m (men)/200 meters (women) on the rower
Set a timer or watch a running clock. Every two minutes you will row as fast as you can for 250 or 200 meters.
On Ramp 1.0
DAY ONE
Movement Prep:
2 min roll: quads
1 min/side roll: glute
1 min/side roll: lats
Circuit 1:
4 sets:
10 pushup progression
(barbell on rig, high box, bench, kneeling, traditional)
20 glute bridge
Circuit 2:
4 sets:
10 prone snow angel
20 marching glute bridge
10-30 sec elbow plank hold (kneeling)
Conditioning:
10 min AMRAP:
10 pushups at previous level
20 glute bridge
30 jumping jacks
Cardio:
Briskly walk or jog for 1 mile
On Ramp 2.0
DAY ONE
Movement Prep:
1 min/side roll: glute
90 sec/side lazy pigeon
1 min/side roll: lat
1 min/side lat stretch on roller
Warm up:
2 sets:
5 pushup progressions
10 prone snow angels
15 crab press ups
20 alt reverse lunge
Circuit 1:
3 sets:
10 DB chest press
10 prone DB bench row
10 dips off bench
30 sec elbow plank hold (kneeling)
Circuit 2:
3 sets:
10 incline DB chest press
10 DB arm curl into shoulder press
10 DB alt forward lunge
30 sec hollow body hold progressions
Conditioning:
4 rounds for time:
250 m row
20 DB goblet squats
10 pushups (kneeling)