Sweat Trainer, Stephanie Sanzo’s Build program is all about increasing your lifting performance in the gym! This full body workout is a variation of what you will find in Build via the Sweat app and will help to kick-start your journey with Build.
This exclusive workout combines 5 exercises to target all the major muscle groups in the body. The ‘Primary Movements’ both have ‘Warm Up Sets’ which are designed to be completed to prepare your body for the heavy lift that is about to be completed. As part of this workout, Stephanie utilises ‘RPE’ which stands for Rate of Perceived Exertion. It is a scale used to gauge how difficult an activity should feel (on a scale of 1-10).
Read to get your sweat on?
Exercise 1: High-Bar Squat (Olympic Barbell)
Description
A leg exercise that targets all the major muscle groups in the lower body which is performed with an olympic barbell.
Warm Up Sets: 12,10,8 Reps (RPE 4,6,7)
Primary Movement: 4 x 6 Reps (RPE 8)
Step 1
Set the barbell on the squat rack at approximately chin height. Position yourself underneath the bar so that it rests comfortably on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders.
Standing underneath the barbell with it resting on your shoulders, stand up tall and release it from the squat rack. Take a small step backwards and plant both feet on the floor slightly further than shoulder-width apart. This is your starting position.
Step 2
Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.
Step 3
Exhale. Push through the heels of your feet and extend your legs to return to the starting position.
Repeat for the specified number of repetitions before returning the bar to a secure position on the squat rack.
Exercise 2: Bench Press (Olympic Barbell)
Description
An upper body exercise performed by lying down on a bench and pressing the olympic barbell away from your chest. This exercise targets your chest along with your triceps.
Warm Up Sets: 12,10,8 Reps (RPE 4,6,7)
Primary Movement: 4 x 6 Reps (RPE 8)
Step 1
Place a barbell on the rack and add any additional weight in the form of weight plates, ensuring that the amount of weight is even on both ends of the bar. Lie down on the bench press so that your head is beneath the barbell. Plant your feet on the floor on either side of the bench, or on the bench itself — whichever is most comfortable.
Place both hands on the barbell in an overhand grip (palms facing away from you), slightly wider than your shoulders. Push the bar away from you to unrack the barbell and extend your elbows to hold the barbell directly in front of your chest. This is your starting position.
Step 2
Inhale. Bend your elbows outwards to lower the barbell towards you until the bar touches (or almost touches) your chest, like an inverted push-up.
Step 3
Exhale. Extend your elbows and push the barbell away from your chest to return to the starting position.
Repeat for the specified number of repetitions before returning the barbell to a secure position on the rack.
Exercise 3: Romanian Deadlift (Dumbbells)
Description
A lower body exercise performed with one dumbbell in each hand that helps strengthen the hamstrings
Accessory Movement 3 x 12 Reps (RPE 8)
Step 1
Holding a dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.
Step 2
Inhale. Bend your knees slightly and set this as a fixed angle. Without changing the angle of your knees, hinge forwards from your hips and allow the dumbbells to run along the length of your thighs and halfway down your shins. Ensure that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings (back of your legs).
Step 3
As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the dumbbells remain in contact with your legs.
Repeat for the specified number of repetitions.
Exercise 4: Lat Pulldown (Close-Grip)
Description
An upper body exercise performed seated using a cable style machine that targets the largest muscles in the back, the lats.
Accessory Movement: 3 x 12 Reps (RPE 8)
Step 1
Connect the close-grip attachment to the lat pulldown.
Place both hands on the close-grip attachment with a neutral grip (palms facing inwards). Sit down on the bench directly below the attachment and plant both feet on the floor. Adjust the leg pads so that they are pressing firmly, but comfortably, on your upper legs. This is your starting position.
Step 2
Inhale.
Exhale. Lean back slightly from your hips, bend your elbows and pull the attachment down towards your chest until it is just below chin height and your elbows are in close contact with the sides of your body. You should feel a squeeze between your shoulder blades.
Step 3
Inhale. Slowly lean forward and extend your elbows to return to the starting position.
Repeat for the specified number of repetitions.
Exercise 5: Side Raise (Dumbbells)
Description
An upper body exercise that is performed by lifting dumbbells away from your body that isolates the shoulder muscles.
Accessory Movement: 3 x 15 Reps (RPE 8)
Step 1
Holding a dumbbell in each hand in a neutral grip (palms facing inwards) and arms extended by your sides, plant both feet on the floor shoulder-width apart. This is your starting position.
Step 2
Inhale.
Exhale. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards to shoulder height, ensuring that you draw your shoulder blades down and back.
Step 3
Inhale. Lower the dumbbells to return to the starting position.
Repeat for the specified number of repetitions.
You can find more of Steph’s workouts on the SWEAT app! Follow @stephaniesanzo.
