BonschroGO

BonSchro

Powerlifting, Women's Training, Bodybuilding

Coach

Bonnie Schroeder

This is BonschroGO, a training community that loves the barbell and the passionate athletes that make it move.

We exist to provide a DIFFERENT training solution for people who are over the basic crap they have been sold in the past.

BonschroGO is for people who want to be empowered by their training. Strength training is a no bullshit approach to feeling fantastic and confident, pushing yourself like never before, and smashing the goals you've dreamt about. The training will showcase the amazing things your body is capable of and bring to the surface the untapped potential within yourself.

We believe that finding a passion for strength can be incredibly powerful. It can help us realize and celebrate the amazing things our bodies can do. Accomplishments that were thought impossible before, or so far out of reach that we'd never get there. We'll show you the path and give you the courage to turn those "nevers" into right nows. Our program will make you feel confident, strong and bring out the badass athlete that has always been there.

Let's get to work.

–Bonnie

$15 / mo

Start My 7-Day Free Trial

Develop Strength

These are my exact training sessions. And they are what I recommend for people who are trying to get stronger and lift heavier. They include barbell lifts and also accessory work in every session. You'll get stronger and more badass every week.

Build Aesthetics

We believe in strong, muscular, and proud athletes. We don't believe in holding people back with that timid, light, and dainty lifting crap. This training will help you build muscle and hone your physique into the body of a champ. There's no reason to sacrifice aesthetics for strength.

Increase Your Confidence

Athletes should feel comfortable walking into any gym and taking over a squat rack with confidence and be able to perform their lifts with good technique and strength. When you sign up for BonSchroGo, you get exercise videos for all lifts for guidance on form and technique.

Find Your Gang

Everyone needs their gang. With BonschroGO on TrainHeroic, you get access to a virtual community of badasses who are following the same training. Share your progress, a #shamelessselfie of your lifts, ask a question about programming or an exercise, or just say hi.

Features

Access to your coaches

Coaches that will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength sessions for anyone looking to get stronger and push themselves to the next level. Rotating barbell exercise focuses with accessory work for each day.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell & Squat Rack // Basic Dumbbells // Resistance Bands // Bench (or Incline Bench)

Recommended

Cable Machine // Landmine

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 7 - Bench

3 CT Paused Bench Press

4 x 2

Bench Press

3 x 6

DB Incline Press

5 x 6

DB Fold Ins

5 x 10

Seated Single Arm DB Curls

4 x 12

Knees to Chest

4 x 45

Hanging Abs

4 x 10

Monday

Week 2 Day 1 - Squat

Back Squat

4 x 4

Front Squat

5 x 3

Belt Squats

5 x 15

Bulgarian Split Squats

4 x 20

Step Ups

4 x 15

Weighted Toe Touches

4 x 30

Hollow Hold

4 x 30

Tuesday

Week 2 Day 2 - Bench

Bench Press

3 x 3

2" Board Press

3 x MAX

DB Floor Press

5 x 4

Chest Flys

4 x 15

Weighted Push Ups

4 x 20

Tempo Barbell Curls

4 x 10

Barbell Curls

4 x 15

Russian Twist

4 x 45

Wednesday

Week 2 Day 3 - Shoulders

Strict Press

5 x 3

Strict Press

1 x 8

Standing Single Arm DB Military Presses

4 x 12

Kneeling landmine single arm shoulder presses

5 x 10

Z-Press

Plate Front Raises

4 x 12

Banded Face Pulls

4 x 40

Iron Crosses

4 x 30

Flutter Kicks

4 x 15

Thursday

Week 2 Day 4 - Deadlift

Deadlift

4 x 4

1 1/2 Deadlift

3 x 3

Barbell Rows

4 x 10

RDL

4 x 10

Weighted Pull Ups

4 x MAX

Friday

Week 2 Day 5 - Bench

3 CT Paused Bench Press

5 x 2

1 1/4 Bench Press

4 x 2

DB Incline Press

6 x 5

Paused Push-Up

5 x MAX

Push-Up

5 x MAX

Seated Single Arm DB Curls

5 x 12

Banded Tricep Pushdown

3 x 40

Hanging Abs

4 x 45

Saturday

Week 2 Day 6 - Squats

Pause Squats

5 x 3

Tempo Front Squats

4 x 3

Walking Lunges

4 x 10

RDL

4 x 12

Single Leg RDL

4 x 20

Lying DB Hamstring Curls

5 x 12

Weighted Hip Touches

4 x 30

Coach

More from BonSchro

Bonnie Schroeder

Track and field athlete turned bodybuilder turned powerlifting athlete and coach, years of weightlifting have transformed my body, life, and career. Winning my first powerlifting competition at the age of 26 empowered me in a whole new way. I hope the barb

Ready for zero bullshit powerlifting?

This is YOUR new tool to grow and develop strength, aesthetics, confidence, and push yourself to the next level.

Start My 7-Day Free Trial

FAQs

Is this just for women?

NO! BonSchroGO can be followed by anyone who is interested in getting more comfortable with a barbell, getting stronger and looking better!

What kind of program is this?

We call it POWERBUILDING! There is always main barbell work in every session but also lots of isolated accessory work to address weaknesses and add an aesthetic element to the program. We are all about feeling strong and looking great!

What happens if I miss a day?

No problem! Feel free to pick up where you left off! If you have to combined any days we suggest just combining the barbell work and leaving out the accessories on that day.

The Proof

Sarah Mcclanahan

Client

Verified Athlete

"My experience working with Bonnie as an online client has been nothing short of outstanding."

Lynsey Brown

Client

Verified Athlete

"I can honestly say that starting to work with her has been the best thing for my powerlifting career thus far. She is not only a great coach but an excellent role model in the strength community."