Monday, August 10, 2026

BUILT Program

Strength

BACK SQUAT 1RM

a) Warm up, resting 1 - 2 mins/bw sets (5 - 6 mins to complete)

  10 reps @ empty bar

  8 reps @ 30%

  5 reps @ 40%

  5 reps @ 50%

  then,

b) Every 3 minutes:

  5 reps @ 60%

  5 reps @ 70%

  3 reps @ 75%

  1 - 2 reps @ 80%

  then,

  Continue with sets of 1, adding ~5% per set.

  Rest 3 - 4 mins b/w singles until you find a 1RM

Flextra Credit (not mandatory, push the back squat)

2 - 3 Rounds

  3 - 5 Minute Machine Flush

  3 - 5 Mins Mobility

    - Couch position

    - Pigeon pose

   - Dead Hang from bar

    - Straddle Position

   - etc.