BEN BRUNO'S 6-WEEK
YOU NEED TO SUCCEED
I’m very confident that this program will give you everything you need to succeed with your fitness goals, both with training and nutrition.
My aim here was to create an online experience as close to the in-person training experience that my clients get, all for less than the cost of one personal training session.
Whether this is your first go at working out or you’ve been training hard for a long time, this is the perfect plan to jumpstart your journey to getting in the best shape of your life.
This is a 6-week program consisting of a complete mobility routine, three strength workouts a week, and accompanying nutrition information from highly esteemed Precision Nutrition. It’s the trifecta you need to look and feel your best.
Actually, technically speaking there are two programs, because I created a men’s version and a women’s version. While there are no gender-specific exercises, most men I’ve trained have different goals than the women I’ve trained, and different goals necessitates a different approach—hence the differing routines.
Three Strength Workouts
Nutrition Guide by
State of the Art
App to Track Progress
Both routines are comprised of three full-body strength workouts a week, each workout lasting 45 minutes to an hour.
I unequivocally believe that properly designed full-body strength training is the most effective and efficient way to achieve a lean physique.
HI, I'M BEN BRUNO
If you’re reading this page, you must already know me to some extent. But, in case you don’t, I have to say I’m not a trainer who sits behind a computer thinking up new workouts.
I’m a trainer who’s in the gym working with real people.
My oldest client is 78, and my youngest client is 21. I train an even mix of men and women with all sorts of different body types and goals (from celebrities, professional athletes, other coaches to every-day-normal people), so I’ve seen it all.
The thing I’m most proud about as a trainer is that I’ve had most of my clients stay with me for over seven years, because the only way to keep clients that long is to get results without getting hurt.
I’m also proud to be the only trainer who’s an advisor for both Men’s Health and Women’s Health.
“I’ve been training with Ben for over 7 years now and whether it’s getting ready for tour, a movie, or even golf, he always knows how to get me right!”
“My favorite thing about Ben is his practical attitude forwards fitness. He doesn’t make workouts so hard that I can’t walk the next day or have enough energy to make it through the day. But, they’re extremely effective and have amazing results. I think that’s the key to keeping up a consistent workout routine.”
“I’ve always enjoyed working out with Ben! Whether you are looking to get back into shape, rehab an injury, or train for high performance – he can help you reach your goals, just like he did for me!”
“I’ve been weight training for over 30 years, and in one single training session with Ben, I learned more practical tools than in previous two decades. I’m not aware of any other training program or trainer with such potency of technique and science-based tools.”
Dr. Andrew Huberman
“Training with Ben is the most fun you’ll have while getting your ass kicked. He’s super knowledgeable and knows how to make efficient adjustments to get the best out of me, while keeping the environment light.”
“Not only is Ben one of the best trainers I’ve ever worked with, he’s also one of the best people I’ve ever known. He’s very encouraging with a wonderful sense of humor. My workouts are so much fun! I always leave feeling refreshed, proud of myself and slightly sore.”
WHAT'S SO SPECIAL
ABOUT THE PROGRAM?
This is a 6-week program that’s actually 15 years in the making, because I’ve been training clients from all walks of life 6-7 days a week for the last 15 years.
So while the digital world is new to me, I know exactly what normal people are capable of doing in a given 45-60 minute workout, and I know how to program so that people get the results they want without having to give their life over to training—and do so in a fun (ok, that’s up for debate) and safe manner.
HERE'S WHAT SOME OF MY CLIENTS HAVE TO SAY:
I was always worried about getting too big and weight training, and the opposite happened. I am leaner and tighter than I was in my twenties.
I had the privilege to work with Ben for four summers. I’m lucky to have had the chance to train with him, and now that we live in different cities, I’m more lucky to be able to call him a good friend.
When I met Ben, I was blown away with his knowledge about the human body and how each workout ties back to how I move on the court, all while being a great motivator and life coach. Less is more, you just need a great trainer who cares about his clients and knows the right stuff to do and a small garage and you’re good to go, that’s Ben.
Kelly Oubre Jr.
If you didn’t already know that Ben Bruno is one of the best trainers in the world, I’m living proof. He’s made me strong, and kept me slim and healthy for many years now. His workouts are safe yet challenging, and even fun to do. I couldn’t recommend him and this program more.
I'LL MAKE SURE YOU UNDERSTAND THE MOVEMENT AND PERFORM IT WELL
It’s taken me awhile to dip my toe into the online world because I’ve struggled to find the best way to deliver a program to the masses in a way that they’ll actually be able to do correctly because I’m admittedly so anal about good form.
In most online programs the exercise demos are very short and offer little explanation, but I didn’t want to do that because I know firsthand that when I show a client a new exercise, they almost never do it right the first time just from watching my demo.
So instead, I took the extra time to explain each exercise just as I would do a new client, showing the intricacies and also the common mistakes people make so that you can avoid making them yourself. I want you to feel like I’m in the gym with you; and more importantly, I don’t want you to get hurt.
I.E. WHAT THIS PROGRAM IS AND ISN'T
This program isn’t meant to be a 6-week challenge where you’re expected to transform your body in life in record time and then be done. That’s not realistic, and furthermore, I’m staunchly against quick fixes. The goal of this program is to get you started on a healthy lifestyle and teach good training and eating habits.
If you’re new to strength training, this is a great place to start. Meanwhile, if you’ve lifted weights for awhile but have typically done more traditional bodybuilding style training and bodypart splits, this is a great way to start off with full-body workouts, which I firmly believe is the most efficient and effective way to train for the long haul. It’s how all of my clients train, actually.
Who is this program for?
In short, you.
I kid, but seriously, I designed the program in a way that a total beginner can do it, and so could a professional athlete. My programs are built in a progressive manner where each phase builds on the previous phase, so you get time to master each exercise before moving on.
I also think this would be great for trainers to serve as a tested template for full-body training. Feel free to use this exact routine with clients, or take the framework and add your own spin. That’s the beauty of a starter-pack; you can use it as a launching point.
WHAT YOU GET
WITH THE PROGRAM?
- Full mobility routine and dynamic warm-up exercises.
- 6-week strength program (Split into two 3-week phases).
- Complete in-depth video tutorials of each exercise.
- Accompanying nutrition info from Percision Nutrition.
NUTRITION POWERED BY
Nutrition is extremely important for both health and for achieving your fitness and body composition goals, but if I’m being honest, I’m not super passionate about it. For that reason, I decided to partner with Precision Nutrition because I think they’re the absolute best at what they do, and I want you to have the best.
A lot of trainers try to do the nutrition piece themselves, and while that might work for them, I’ve always felt it’s better to collaborate with other experts than try to do it all myself.
I know just enough about nutrition to be dangerous. I’ve read the textbooks and I’ve found what works for ME, but after training lots of different people from all walks of life, the only universalizable thing I’ve learned about nutrition is that everyone is different, and the real key seems to be finding a practical way of eating that works for YOU. The textbooks ignore the human side of healthy eating because most average people aren’t robots who want to pound chicken and broccoli all day.
That’s what has drawn me to Precision Nutrition is that above all else: it’s practical. They’ve worked with thousands of clients and developed a system that works so well because it’s not based on absolutes. They aren’t demonizing carbs, eliminating food groups, or telling you that you have to eat specific foods or follow a rigid eating schedule. They’re teaching you simple habits that you can put into practice to go along with your personal dietary preferences and make it work seamlessly in your life.
You’ve probably heard the manta: “if you give a man a fish he’ll eat for a day, but if you teach a man to fish, he’ll eat for a lifetime.” That applies to nutrition information, too. If I just gave you a generic rigid meal plan, that would only take you so far because chances are, you wouldn’t stick to it for very long. We’ll provide sample meals, but more importantly, PN will teach you the habits that will help you far beyond the 6-week span of this program.
You have two options: either the men’s OR women’s program, or you can get both.
Remember, there are no gender-specific exercises but I do program differently for men and women because, generally speaking, the men I’ve trained usually have different goals than the women I’ve trained.
If you’re looking to work out with your partner, or if you’re a trainer interested in seeing the programming differences, you may want to buy together at a discounted price.
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DISCOUNT AVAILABLE FOR A LIMITED TIME ONLY.
“I’m really proud to say that Ben is an “MBSC guy” but prouder to say that we are good friends. Ben’s wit and wisdom have really made a dent in the training world.”
“Ben Bruno is the best in the business. I’ve watched him transform NBA players during their off-seasons for years & he’s personally helped me get back in the best shape I’ve been in since I finished playing college basketball almost a decade ago!”
“Ben Bruno is one of the best trainers & coaches on the planet! Ben’s knowledge, humor, soul, experience and ability to find results is the reason I would trust him, indefinitely, with anyone.”
“Ben is a rare gem in the fitness industry. Unlike most fitness authorities, he actually loves training people in real life and spends the majority of his time in his gym working with elite clientele. He’s also freakishly strong and smart. He graduated from Columbia and has been the top 3 most influential coaches over the last couple decades. He’s the real deal!”
A LOT OF NEW CLIENTS COME TO ME FRUSTRATED BECAUSE THEY’VE “TRIED EVERYTHING.”
When I ask them if they’ve tried full-body strength training in a progressive fashion, the answer is always no.
“Then you’ve tried everything except what works best,” I respond.
In my experience, this is the best way to get to your goals in a timely and healthy manner and get you on the right track for a healthy, sustainable lifestyle.
If you’re not ready to get started yet, no worries. I want you to see the program through, so don’t get it if you’re not ready to put in the work.
That said, you can always make excuses for why now isn’t the right time, but at the end of the day, if it’s important to you, you’ll make the time.
The best time to get started was months or years ago. The next best time is now.
Let’s start by addressing the pink elephant in the room. The number one question I get asked by women who are embarking on a strength training routine for the first time is: Won’t strength training bulk me up?
Short Answer: No.
Long Answer: Nooooooooo.
I kid, I kid. I’m actually not kidding about the fact that following this workout program won’t bulk you up, but the question deserves a more nuanced answer.
As a man who has trained women for 15 years, I fully understand why a lot of women might think that strength training is going cause them to bulk, and I’ve worked really hard to debunk that myth. We’ve made a lot of headway, but there’s still a long way to go before strength training for women is widely accepted.
First off, I think a lot of women—understandably, but incorrectly—associate strength training with bodybuilding and get visions of huge men lifting weights. Moreover, a lot of training routines are designed by men with themselves in mind, so I can definitely see how women could feel like their goals and needs aren’t being met.
That’s exactly why I created a separate men’s and a separate women’s programs. I actually struggled with whether to do separate routines or just offer one ubiquitous program, and truth be told, most people advised me just to do one routine to make it easier.
But when it came down to it, I don’t train women the same as I train men in most cases, and I want this program to mimic the way I train my in-person female clients. The exercises are all the same; there are no gender-specific exercises, after all. But the way we program the workouts is different, not due to gender but due to differing goals. The women I train in person largely have different goals and want to focus on different parts of the body than the men I train; and call me Captain Obvious, but different goals necessitate a different plan of attack. This plan is the result of 15 years of asking women THEIR goals, and programming accordingly.
If you’re a bodybuilder trying to get huge or a powerlifter trying to bench press a Buick, this program ain’t for you. To quote the great Austin Powers, “that’s not my bag, baby”.
My bag is training guys who want to attain a lean, muscular, athletic physique. Furthermore, I believe that the best way to look the part is to play the part, so my programs are designed to not only improve your body looks-wise, but also improve the way it performs.
If you’re a guy who still likes to play sports and be active then this will obviously resonate with you, but even if you don’t care much about athleticism anymore and just want to look good, I unequivocally believe that if you’re seeking an athletic physique, training in a performance-oriented fashion will get you to your physique goals faster than traditional bodybuilding methods.
I’ve trained loads of professional athletes in many different sports, and most of them have amazing physiques that most dudes would kill for, solely as a byproduct of training for their sport. As such, the way I train most dudes is a slightly toned-down version of how the pro athletes train, utilizing full-body workouts centered around compound exercises that take the body through all the key movement patterns.
Full-body workouts might require a paradigm shift if you’re used to do doing body-part splits, or even an upper/lower split like a lot of guys do. Like many guys who first learned training from bodybuilding magazines back in the day, I started with body-part splits, then moved to an upper/lower split after a few years, then switched to full-body workouts about 10 years ago and never looked back.
I absolutely believe that full-body workouts are the most efficient and effective way to attain a lean yet muscular physique.
For one, it allows you to train each muscle more frequently, but because the volume is relatively low in each given workout, you shouldn’t experience as much soreness after each workout. And moreover, for people who don’t have a ton of time to devote to doing additional cardio, or for people who just don’t like cardio (*raises hand*), full-body workouts are more metabolic so you get more bang for your buck.
First off, exercise should never hurt. If something hurts, don’t do it. If one of my clients has an injury, I refer them to a physical therapist and/or doctor to treat that injury and then we work AROUND the injury, not through it. So, that’s what I recommend you do, too. Seek medical help from a qualified professional, and then when it comes to the workouts, focus on what you CAN do rather than what you can’t do.
Yes, you can definitely reduce the rest periods. BUT, make you aren’t rushing the workout and that you’re fully-to-mostly recovered when you do your sets. I deliberately made the rest periods a bit longer than you might be used to because I wanted to counteract the urge to speed through the workout in an attempt to make it into cardio. So, if I recommend 60 or 90 seconds of rest between exercises you don’t necessarily need to wait that whole time, but I don’t want you flying through each exercise without resting at all. If you finish a set and are immediately ready for the next set, I’d say you might not have pushed yourself hard enough on the set.
Each week consists of three full-body strength workouts. The exact days you do the workouts is up to you, so don’t feel pressure to stick to a rigid routine if you have a busy or irregular schedule. Ideally you’d give yourself a day into between each strength workout, so it might look something like Monday-Wednesday-Friday or Tuesday-Thursday-Saturday/Sunday.
That said, if your schedule is such that you have to (or want to) train on consecutive days, that’s totally fine. One of the great things about full-body workouts is that the volume is relatively low for each muscle group per workout, so we aren’t damaging the muscles to nearly the same degree or causing soreness, so we can train on back-to-back days without worrying about overdoing it.
So all that to say: take a day between strength workouts when you can, but don’t stress if you work on back-to-back days occasionally if your schedule gets jammed.
Along those lines, if life gets busy or you have to miss a scheduled workout for whatever reason, don’t skip that workout entirely. Just pick up where you left off and keep going. If you only get two workouts in one week, for example, just start the next week with Workout 3.
Your main priority should be completing your three strength workouts each week, but assuming you’re doing that, you can also do some additional lower intensity exercise on the other ‘off’ days of the week. I think it’s a good idea to give yourself at least one day completely off each week—sometimes two—but that gives you 2-3 days to get some additional exercise on top of the weight workouts.
Potential options include:
– Formal ‘gym’ cardio
– Mobility Circuits
– Swimming/Pool Work
This is your chance to add in other things that you enjoy because we don’t want your exercise routine to feel like a chore. While the strength workouts stay routine and consistent, the ‘off’ days are your chance to switch it up and incorporate different modes of activity that you enjoy.
The only rule here is that the activities you do on ‘off’ days shouldn’t be so hard that it leaves you sore and negatively impacts your scheduled strength workouts.
For both programs you’ll need a foam roller and a band for the warm-up.
For the women’s program you’ll only need dumbbells and a bench. I’d love for you to have a TRX (or similar) and a kettlebell too, but if you don’t, we have modifications.
For the men’s program you’ll need dumbbells, a bench, a trap bar, a TRX (or similar), and a landmine. However, if you don’t have a landmine, ab wheel, trap bar, or TRX, we have modifications.
The reason for the differing equipment is that prior to creating the program, I polled my followers to see what equipment they had at their disposal because I’m trying to make this useful for the most amount of people. Most of my male followers reported that they had a trap bar and landmine, while most of my female followers didn’t.
If you’re doing the women’s program and have a trap bar and/or a landmine and want to include it, that’s totally fine.