CoachCMFit
BLOCK 2
The Build Phase
What Is Block 2
Block 1 was about learning the movements and building habits. Block 2 is where your body starts changing.
Heavier weights. Fewer reps. More intensity. The foundation you built in the first 4 weeks means you can now push harder, lift heavier, and start seeing real definition. This is the block where you go from "I work out" to "I'm strong."
What Changed
Training
Rep range
8-12 (was 12-15)
Intensity
65-75% of your max
Tempo
2s down / 1s up
New exercises
5 swapped in
Nutrition
Daily calories
1,450
Approach
Flat deficit (no cycling)
Meals per day
5 (3 options each)
Target loss
0.5-1 lb/week
Your Body Is About to Change
The next 4 weeks are where the mirror starts catching up. Block 1 built the engine. Block 2 is where you see the results.
- Your arms will have definition for the first time. The bicep and tricep work is targeted and heavier now.
- Your legs will look different. Squats, lunges, and leg press at real weight shape your quads and hamstrings in ways cardio never could.
- Your shoulders will pop. BB Shoulder Press is a strength builder. You'll feel it and see it.
- Your posture will improve. Pull-ups, rows, and face pulls straighten you out. People will notice you carry yourself differently.
- You'll feel powerful. Not just "in shape." Strong. The kind of strong where you walk into the gym and know exactly what to do.
Your Week
Weekly Schedule
Monday
Lower A (Quads)
Tuesday
Push (Chest, Shoulders, Biceps)
Wednesday
Pull (Back, Deadlift, Triceps)
Thursday
Lower B (Hamstrings)
Friday
Push (same as Tue)
Saturday
Pull (same as Wed)
Sunday
Rest
6 DAYS ON. 1 DAY OFF.
Cardio Mon-Fri (20 min). Saturday is lifting only. Sunday is full rest.
Before You Start
Your workout plan needs a fresh start. Block 1 data is still saved in your phone. Clear it so Block 2 tracking starts clean.
- Open your workout plan (the link below)
- Scroll all the way to the bottom past the last exercise
- Tap "Reset All Data"
- Tap "OK" to confirm
- Done. All grids are empty and ready for Block 2
This only clears the tracking inputs (weights and reps). It does not delete your program or nutrition plan. Your Block 1 numbers are already saved on the coach side.
How to Use Your Plan
- Workout plan: Tap any day (Mon-Sat). Do the warm-up, then the exercises in order. Log your weight and reps in the grid after each set.
- Nutrition plan: Pick one option (A, B, or C) per meal. Mix and match. All options are calorie-matched. Check the Swaps tab for variety.
- Weight log: Weigh yourself every morning (same scale, after bathroom, before eating). Enter it in the Daily Weight Log at the top of your workout plan.
- Photo links: Tap the camera icon under any meal to see what it looks like.
- Grocery list: Check off items as you shop. It saves automatically.
Questions?
Text me anytime. I'm here to help you through this block. No question is too small.