The P/S Body Composition program is all about looking and feeling your best. This is the training roadmap we’ve used with multiple Miss Universe Finalists, swimwear models, and other pageant contestant winners and stage competitors. But don’t worry if none of those descriptors apply to you; if you’re determined to rock your favorite outfit or crush your next trip to the beach, you’re in the right place.
New to the gym? Start with the 12-week intro BC program.
Read More
The P/S Body Composition Program gets results through challenging (but accessible) workouts that lean heavily on volume. You can expect lots of reps, lots of work, and less rest than you might like. If you’ve never thought weight training could help you get a good ‘cardio’ workout, then you might be surprised with what you find here.
Body Comp offers perhaps the greatest variety of training formats of any P/S program. Many workouts are full-body sessions, but you’ll also find some upper and lower body splits as well. Different formats and techniques are carefully selected and periodized so they appear on your calendar in the right order at the right time. Successful workout design isn’t just about picking the correct “what”, but also “when” and “why.” Exercise demos and additional coaching content are included to help you understand the science behind every workout.
Each week of the Body Comp program features three workouts. If you’re eager to hit the gym more frequently and supercharge your results, we recommend filling your extra training days with conditioning and ab sessions from the P/S library.
The Body Composition Program is accessible for all experience levels, but we strongly recommend that any beginners start with the Intro Program. Having some experience and a baseline level of strength are very important for getting the most out of the main BC workouts.
If you’re ready to shed unwanted body fat and achieve a lean, athletic look, the Body Composition Program is for you.
Sample Body Composition Workout
A1.
Sumo Deadlift
5×8-10
[3010] 0:30 rest
A2.
Dumbbell Bench Press
5×8-10
[4010] 0:30 rest
B1.
Goblet squat
4×10-12
[4010] 0:30 rest
B2.
Seated Row
4×10-12
[3010] :30 Rest
C1.
Cable Pull Through
4×15-20
[2010] 0:30 rest
C2.
Dumbbell Push Press
4×12-15
[20X0] 0:30 rest
Body Composition Info
- Intermediate complexity. Some training experience is recommended. Beginners are encouraged to begin with ‘Intro Body Comp’..
- This program uses equipment typically found in a full-service gym, such as cables (lat pulldown, functional trainer) and selectorized machines and stations (leg press, leg curl, 45° back extension). Alternative exercises are provided and can be easily swapped in the mobile app.
- Training phases (new workouts) rotate every three weeks.
- Training days will fall on the 1st, 3rd, and 5th days of each week (Mon, Wed & Fri if signing up on a Monday).
- The first workout will default to the day you sign up. Individual sessions can be moved with a simple drag-and-drop in the mobile app.