The Ultimate Full Body Workout Plan: A Game-Changer from Scott, CEO of Bliv

Hey there! Scott here, the CEO of bliv, and your go-to guy for transforming not just how you look, but how you feel about fitness, health, and well-being. But first, a little about me. I've been where you might be right now – on the brink of wanting change but not sure where to start. Over the past three years, I've lost 40 lbs on GLP-1 and gained back 20 lbs of muscle. It was a journey of self-discovery, breaking the mold of family history with chronic disease and obesity. With a Masters in Healthcare Administration, I've not just studied health; I've lived the transformation I'm about to share with you.

The Workout Plan That Changed Everything

When I embarked on this fitness odyssey, I sought to create a workout plan that was not just effective but sustainable. The result? The ManPack Workout Plan. It's designed for anyone interested in gaining muscle and getting ripped, regardless of your starting point. Here's the breakdown:

Cardio Warm-up (Mon-Sat)

• Stair-stepper: 5-10 min variable speed intervals to get the heart pumping and muscles warmed up.

Monday: Bicep & Tricep

• Barbell curl (heaviest weight 2x8)
• Underhand chin-ups (max reps x2)
• Hammer curls (heaviest weight 2x8)
• Bench dips (2x50)
• Single arm Dumbbell kickbacks (heaviest weight 2x8)

Tuesday: Chest, Legs & Abs

• Abs:
• Dual kettlebell side bends (100x2)
• Russian twist w/heaviest kettlebell (60x2)
• Bosu ball sit-up (50x2)
• Flutter kicks (200x2)
• Vertical hanging leg raise
• Chest/Legs:
• Box bench (heaviest weight 2x8)
• Decline box push-up
• Kettlebell weighted step-ups
• Kettlebell squat

Wednesday: Shoulders & Back

• Barbell bent-over row (heaviest weight 3x8)
• Wide grip pull-ups (max reps x 3)
• Front plate raise (max weight 8x3)
• Bent-over dumbbell row (heaviest weight 3x8)
• Dumbbell lateral raise (heaviest weight 3x8)

Thursday & Saturday: Repeat Bicep & Tricep + Abs Routine

Friday: Chest & Legs

• Dumbbell bench press (heaviest weight 8x3)
• Dumbbell squats (heaviest weight 3x8)
• Dumbbell incline bench press (heaviest weight 3x8)
• Standing glute kickback with dumbbell (heaviest weight 3x8)

This plan is your ticket to not just looking great but feeling unstoppable. It's designed to burn fat and build muscle, leveraging the power of GLP-1 enhancers like Mounjaro and Ozempic, when appropriate, to turbocharge your results.

The Invitation to Start Weight Training

Now, I invite you to join me. This isn’t just about lifting weights; it’s about lifting each other up, breaking free from the chains of chronic disease, obesity, or simply the feeling of being stuck. It’s about crafting a version of yourself that’s empowered, healthy, and vibrant.

Remember, every giant oak tree started as a small acorn. Your fitness journey is no different. It starts with a single decision to try, to push through the challenging days, and celebrate the victories, no matter how small.

Ready to get started? Your future self will thank you. And remember, I'm with you every step of the way. Welcome to the bliv family, where we believe in making fitness accessible, fun, and backed by science.

Here's to breaking molds and building futures.

Cheers,

Scott