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Body Gang Fitness Workout Programs

This isn’t a basic PDF or a cookie-cutter plan. These are elite-level training blueprints designed to torch fat, build lean muscle, and upgrade how you move, all for less than the price of a pair of sneakers.

Each Body Gang Fitness program is:

  • Purpose-Built: Whether you want to shred belly fat, sculpt your physique, or increase strength and endurance, we’ve got a targeted plan to match.
  • Strategically Structured: No guesswork. Just clear weekly workouts, rest days, progression tracking, and smart programming to keep your results climbing.
  • Coach-Approved: Crafted by certified trainers who understand real-life fitness, not just textbook theory.

    You get everything you need to execute, without the monthly fees or confusion. Ready to train with purpose? Grab your program and make it happen.

What You Need To Know

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Disclaimer

Only purchase this program if you're ready to embrace dynamic exercises and have the necessary equipment. This program is designed for individuals who are passionate about pushing their limits!

FAQ

Who is this for

🚫 Not for beginners. These programs are designed for those with access to a fully equipped gym (dumbbells, barbells, cables, benches) and a willingness to tackle compound lifts. If you're prepared to work hard and commit, this is the plan for you.

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Body Mass Index

What is BMI

What is BMI?

BMI (Body Mass Index) measures body leanness or corpulence based on height and weight. It's a general indicator of whether a person has a healthy weight for their height.

BMI Classification for Adults
Classification BMI range (kg/m²)
Severe Thinness < 16
Moderate Thinness 16 - 17
Mild Thinness 17 - 18.5
Normal 18.5 - 25
Overweight 25 - 30
Obese Class I 30 - 35
Obese Class II 35 - 40
Obese Class III > 40
BMI for Children and Teens (Ages 2–20)
Category Percentile Range
Underweight < 5%
Healthy weight 5% - 85%
At risk of overweight 85% - 95%
Overweight > 95%
Risks of Being Overweight
  • High blood pressure, Type II diabetes, coronary heart disease
  • Osteoarthritis, sleep apnea, certain cancers
  • Lower quality of life, depression, increased risk of mortality
Risks of Being Underweight
  • Malnutrition, osteoporosis, lowered immune function
  • Growth/development issues, reproductive problems, surgery risks
  • Possible underlying medical conditions
Limitations of BMI

BMI does not account for muscle mass, fat distribution, age, or gender. It may misclassify muscular individuals or misestimate fat in seniors or children.

BMI Formulas
  • US Units: BMI = 703 × weight (lbs) / height² (in)
  • Metric Units: BMI = weight (kg) / height² (m)

Example: A person 5'10" and 160 lbs has a BMI of 23.0

BMI Prime

BMI Prime = BMI / 25

Used to assess how far someone is from the healthy upper limit. A value above 1 indicates overweight; below 0.74 indicates underweight.

Ponderal Index

Similar to BMI, but height is cubed. It’s more accurate for very tall or very short individuals.

  • US Units: PI = height (in) / ∛weight (lbs)
  • Metric Units: PI = weight (kg) / height³ (m)

Calculator

 

Body Gang BMI Calculator


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