Body like a

wrecking ball

What is a “wrecking ball body”? A body that’s powerful, fast, explosive, conditioned, and BUILT—the kind of physique that doesn’t just walk into a room… it swings in and makes an impact. This 8-week Miley-themed hypertrophy era uses variations of the Big 3 to help you grow muscle with intention and unlock athletic power.

Yes, you’ll see a lot of Miley references but don’t let the playful names fool you. Every movement in this program has a purpose, and every session is designed to hit hard.

Your first movement of the day, the “Bangerz Set,” is always a variation of the Big 3 with an explosive power focus to keep your body sharp and athletic.

After that, you’ll move into muscle-building work using smart progressive overload and well-controlled, high-quality reps.

And then comes the grand finale: the “Wrecking Ball Set,” which is an isolated burner you can take to true failure.

Each day also includes optional quick conditioning sessions to keep you powerful, athletic, and ready for anything.

By the end of the 8 weeks, you’ll fall in love with training again—and you’ll be proud of the strong, unstoppable machine you built.

Come In Like a Wrecking Ball—Leave Built, conditioned, and juicy!

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THE PROGRAM

GOAL: Build juicy muscles and turn our bodies into a wrecking ball by maintaining explosiveness & conditioning!

Exercise Selection

Legs: Box Squat
Chest/Tris: Incline Bench
Back/Bis: Bent Over Row
Big Bad B00ty Day: Hip thrust
Shoulders: DB Press

Program Days:

Day 1: Legs/Quads
Day 2: Press
Day 3: Pull
Day 4: Big Bad B00ty
Day5: Press II

3-5 Days Options

You are provided 5 workouts a week, but if you need to condense them into 3 days, you should stick to just squat, bench, and deadlift.

If you want to do 4 days, you would do squat, bench, and deadlift, and then combine the first 2-3 exercises from the secondary press and big bad booty day.

Program Deep dive

Who is BLAWB For?

party with U.S.

This phase is for lifters who want fun, variety, explosiveness, and a physique that follows the effort. If you’re ready to push hard and fix weaknesses, BLWB is for you.

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WHAT’S INCLUDED

NO WEAK LINK WARM-UPS
Make sure you are primed for your big lifts with specific warm-ups that help mobilize and activate your muscles for a more optimal workout

CUES AND INSTRUCTIONS
We want you to get stronger and lift BETTER! We make sure you understand the desired outcome of each exercise.

ACCESSORIES
Don’t worry we have all your accessories included in the program!

CHAT SUPPORT
Ask coach Christy for modifications to exercises if additional support is needed

Equipment needed

We Recognize that everyone will have access to different equipment. We offer a solution in the notes on the best substitution for every non-barbell/dumbbell exercise. If you need additional support, please ask Coach Christy in the program chat box.