Breakdown of ShaunT’s “Dig Deeper” on BODi

Breakdown of ShaunT's new 12 week Beachbody/BODi in-home fitness physique program "Dig Deeper"

Dig Deeper is an innovative 12-week fitness program designed to transform your physical fitness through well-structured phases and diverse workout routines. It encompasses a total of three phases, each lasting four weeks, and is tailored to those who are serious about reshaping their physique and enhancing their strength.

Program Structure

  • Duration: 12 weeks, divided into 3 phases of 4 weeks each.
  • Workout Schedule: 6 days a week, with each session lasting between 30 to 50 minutes.
  • Routine: Includes 5 days of weightlifting and 1 optional day of low-impact cardio.
  • Equipment Needed: A range of dumbbells (light, medium, heavy) and a workout bench.

What to Expect

  • Workout Types:
    • LIFTING: Dumbbells
    • Bro Splits focusing on Upper Body, Lower Body, Total Body, Chest and Back, Legs, Abs, and Glutes.
  • SETs and REPs:
    • Primarily 3 sets, but varies from 1 to 7 sets.
    • Reps range from a high of 20 to a low of 6.
  • Intensity and Effort:
    • Varied intensity, reps, sets, rest periods, and speed of exercises.
    • Emphasis on personal accountability to achieve goals.

Added Insights

  • Results:
    • Significant volume in lifting ensures muscle and strength gains.
    • Results are contingent on your own personal Intensity,Volume, Speed and Effort.
      Fror Reference:
      Intensity: Intensity refers to how hard the body is working during physical activity. This can be measured in various ways depending on the type of exercise. 
      Volume (Reps, Sets, Weight): Volume refers to the total amount of work done in a training session or over a period of time. In weight training, this is typically quantified by the number of repetitions (reps) and sets of each exercise, as well as the weight lifted. 
      Speed: Speed usually refers to the rate at which an exercise is performed.
      Effort: is a more subjective measure and refers to how hard an individual feels they are working during an exercise.
  • 4 Different Calendars:
    • Potentially offers 4 unique programs? I cannot confirm yet
  • Weight Selection:
    • Aim for challenging weights; the first set should leave two reps in the tank, and by the last set, you should be at your limit. Do not have a mindset of lift too much or always up your weight. 
  • Nutrition plan will drive your results

Phase Breakdowns

  1. Phase 1: Endurance and Hypertrophy (GIANT SETS)
    • Shaun, his coach and a cast member.
    • Focus on time under tension with 2 circuits of 5-6 exercises, repeated for 3 sets.
    • Descending ladders (20, 16, 12 reps), with the last exercise focusing on abs.
  1. Phase 2: Sculpt and Define (Super and Triple Sets)
    • Shaun and his coach.
    • Mainly 3 sets, with some 5 and 7 sets.
    • Super sets, triple sets, and a focus on sculpting and defining muscles.
  1. Phase 3: Build  Muscle Strength and Power? (Variety of Set Sizes)
    • Led solely by Shaun.
    • be prepared to LIFT and be challenged
    • Has everything as far of workouts, low rep heavy weight 
    • Diverse SETs ranging from 1 to 5 sets.
    • Incorporates single sets, super sets, triple sets, and quad sets.
    • Ascending and Descending ladder rep ranges 

Ideal Candidates

This program is versatile and can cater to a wide range of fitness goals. Whether you’re aiming for weight loss, physique improvement, or simply looking for a fun and challenging routine, Dig Deeper can be a suitable choice. However, it’s crucial to align the program with your personal goals, expectations, and equipment availability.

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The Pros

  • Combines elements of P90x and Body Beast.
  • Less of a group exercise class feel
  • Follow-along format with efficient rest and transition periods.
  • Variety in reps and sets for comprehensive strength and physique development.
  • Shaun’s motivating presence and credibility, reflecting his extensive training experience.
  • It’s a nice reflection of Shaun, his new knowledge, hard work over the last 18 months and recognized accomplishments which gives the program a level of credibility.
  • Suitable for gym, hotel gym
  • Its follow along format with efficient rest and transition periods.
  • Rest periods are good & needed! I like that they are built in, consistent and precise. If you feel you don’t need them, Reevaluate your weight selection and effort, you should require and use them 
  • Transitions between moves are adequate not as many pressing pauses with past programs
  • Shaun can be motivating – that is his superpower.
  • Shaun went through lifting and training for a competitive body building show show which makes him very familiar with style and terminology of training rather a “made for platform” program.
  • It’s a reflection of Shaun, his new knowledge, hard work over the last 18 months and recognized accomplishments which gives the program a level of credibility.
  • Plenty of variety of reps and sets to create volume, strength, and physique results.
  • Teaches the confidence and ability to lift heavier.
  • The 3 phases are great to provide results in different modalities needed to achieve results
  • Allows to go back and repeat a phase as a mini program in the future or currently.
  • Less than an hour, 50 mins, but feels like 30 mins.
  • Challenging 
  • Low impact, no jumping or explosiveness
  • Repeating workouts week to week to track progress.
  • Great evolution to Shaun from where he started in fitness,
  • Shaun is ripped, product of the product more the most part, walks the walk,

My Cons

These are my opinions, you are welcome to disagree, and not meant to attack.

  • Lack of an additional audio track for gym use. I wish there was an additional audio track to take to gym that was a “trainer track”. Without all of motivation and side talk. – I have told them that before, along with another trainer
  • Some audio issues due to recording environment; there is a bit of an echo in the audio because its on a concrete floor at times
  • Overemphasis on motivation for some users: Shaun is a motivator – I personally don’t need it. Its too much
  • IF you like variety of workout routines ALL the time the 4 week repetitiveness in workout routines might get you to
  • Lack of a specific nutrition plan or supplement line tailored to the program.
  • I want to play a drinking game for when he says Mind Muscle Connection. I despise marketing in my workouts it’s like a commercial break in a podcast. Where do I pay for the premium – cough cough – Trainer audio track?
  • I don’t need to do a mirror flex or shake my butt during a workout. I want to train – but I understand videos/workouts need a little of everything for every BODI – see what I did there.
  • Although the sets and reps do some progressive overload, I would like to have seen the sets and reps change in week 4. 3 weeks the same 4th week add volume. Just saying keep increasing weight is not going to get you stronger and build more muscle. Not a big one, there are 3 phases of change!
  • It’s an in-home fitness program that can be taken to the gym
  • No supplement line or nutrition plan to package with it – For a niche based program, I would have liked to see niche supplements and nutrition plans. I will make some recommendations based on goals.
  • At times it seems a little all over the place with exercise selection, however its a physique program, and if it worked for Shaun, then it worked.
  • Marketing leveraged on “Shaun’s Transformation” I don’t know his nutrition plan or supplements on his own physique I think people will want to know – BUT this is not do what Shaun did, this is do a program Shaun wrote and endorses. I am confident shaun covers this in his personal podcast Trust & Believe and or on his YouTube Channel.
  • Its a workout not a complete plan
  • I know the workout will be combine[fit in to] BODi’s containers. portion control and then 2b Mindet[flexible eating plan] I would like to think have seen this type of training program comes with a plan that matches the workouts and desired results.
  • No mobility. As I know most will not be doing a competitive show with their results – The about of lifting, sets, reps, intensity 5 days a week, this can cause limited range of motion and bind.

In Closing:

Additional Recommendations

  • Mobility: Incorporating a 10-minute stretch at the end of each workout. I would add in a 30-40 minute mobility and flexibility session on his LISS cardio days for overall health and physique improvement.
  • Recovery: Adequate recovery is essential for those engaging in this program at the intended intensity, effort, and speed. Get your sleep, and eat anti inflammatory foods
  • Nutrition: A specific nutritional plan is crucial for achieving significant strength and muscle gains. Eat your protein. 

Conclusion

The Dig Deeper program offers a comprehensive approach to fitness, emphasizing volume, effort, and intensity. It’s designed for a variety of fitness enthusiasts and levels, from those seeking general health improvements to those aiming for specific physique changes. With its structured phases and diverse workout routines, it promises to be a transformative experience for committed individuals.

 

And as always have fun! 

If you have any questions reach out I am happy to help, support, guide or motivate you with your goals.