One program that is designed for women looking to build muscle, give shape to their physiques, and feel strong and confident in the gym setting is the Out Lift “Bony to Bombshell” Workout program.
Not only does this program help make sense of common questions and struggles faced by beginner lifters (training splits, exercise options, rep ranges, nutrition, etc), it helps set a strong foundation and boost workout IQ by relying on compound exercises and beginner friendly movement progressions.
So, what is Bony to Bombshell?
Outlift’s Bony to Bombshell Workout Program offers beginner lifters a way to increase lean body mass, build muscle, and begin to learn basic strength progressions in the squat, hinge, press, pull, and carry. The program incorporates dumbbells, cables, bodyweight, and barbell training over the course of a 25-week training plan.
Outlift’s Bony to Bombshell program is informative at explaining what things beginner lifters need to know, such as how to eat to gain weight, what lifestyle modifications must take place in order to gain muscle and recover properly, and what to do in the gym (and how to do things properly) to maximize your progress. It also offers a wide variety of nutrition and diet tips and exercise demonstration videos to further enhance the lifter’s experience and results.
That said, I did find some flaws in Outlift’s Bony to Bombshell Program that are worth discussing more in-depth.
Why This May Not Be the Best Program for You…
1. It’s VERY Beginner Friendly
While there is absolutely nothing wrong with helping beginners, it can underserve intermediate and advanced lifters who are looking to gain mass and size using Outlift’s Bony to Bombshell program.
The program lacks advanced progressions in sets, reps, and intensity, delivers less than optimal training volumes for non-beginners, and does little to address increases strength in the compound lifts.
Simple linear progression can work to an extent, but for lifters with more than 6-12 month of experience, it may become more challenging to have the same results and progress using basic progressions.
If you’re not a beginner lifter and have more than 6-12 months of consistent strength training experience), then I recommend starting with the Fitbod app (click to try free workouts), which will base your workouts on your performance in the gym. The app takes into consideration several data points that learns how you should be progressing based on your logged training history and can help you progress your maximal strength and muscle mass via advanced training techniques and harder training.
2. It Lacks Variety in Rep-Ranges
Outlift’s Bony to Bombshell program spends the majority of training in the 11, 9, 7, or 5 rep range (depending on the phase).
By performing the same number of reps for all exercises per phase, you can miss out on the wide range of rep training that can elicit muscle growth and results for various individuals.
For example the first five weeks have you doing 11 reps for every exercise throughout the program, and by sticking to this rigid rep scheme, beginners can miss out on foundational attributes of training, such as strength and muscle endurance.
That said, you will certainly get some results if you are starting from scratch simply because you are doing something with weights consistently, however if you were to subject yourself to a wider range of repetitions in training, you could really reap the benefits of a more diversified beginner workout program.
3. Lacks Weekly Intensity Progressions
In addition to lacking progressions in repetitions, it also lacks progressions in relative training intensity on a weekly basis.
Throughout this program, the lifter is made aware of RIR training (reps in reserve), meaning that they should be leaving two good reps in reserve every set.
While this is great general advice, it should be expanded to allow for lifters, even beginners, to push to one or even zero RIR on movements like machines or later in training phases where the lifter has great experience working to harder intensities.
As beginners, and even more advanced lifters, intensity and volume are two fundamental training variables that should be progressed, with this program only placing some (but not enough in my opinion) emphasis on.
Summary of Drawbacks
To recap, this is why I feel you should go with the Fitbod app instead of Outlift’s Bony to Bombshell program:
- Allows for non-beginners to find challenging programs that integrate more advanced training techniques and progressions
- Does not always require you to estimate your abilities, but rather can use programs that project your rep max and provide exact training loads.
- Provides you with in-app videos on proper lifting technique and form.
- Modifies your workouts weekly to adjust to your individual performance week to week, to allow for better recovery and progress.
Need a workout program? Try Fitbod for Free.
Now, let’s dive into the full review of Outlift’s Bony to Bombshell program.
Program Review – Outlift’s Bony to Bombshell Program
Below you will find my full program review of Outlift’s Bony to Bombshell program.
About the Creators – Shane Duquette and Marco Walker
Shane and Marco are two guys who have gained popularity through helping thousands of skinny people get the results they want.
Shane is a self-proclaimed art nerd who has been featured in Precision Nutrition and interviewed on NPR. He has been a product of his own program as well, gaining 65lbs, and now sitting at 11% body fat and can bench press 3 plates on each side.
Marco, Shane’s business partner, is a strength coach who has helped athletes of all levels increase strength, power, and performance. He has a Bachelor’s degree in Health Science, and has experience working with high level strength coaches and athletes. He too has gained over 60lbs and is now more muscular and leaner than his former, skinny self.
Both Shane and Marco have also done this drug free, and with no radical or unhealthy diets or training programs.
What is Outlift’s Bony to Bombshell Program
Outlift’s Bony to Bombshell program is 25-week (five, 5-week training phases) geared primarily for beginner female lifters looking to gain weight, build muscle and prioritize the development of foundational strength in the squat, hinge, press, pull, and carry. This training program consists of three workouts per week, typically done every other day of the week. Each workout is roughly 60 minutes in length.
The program is split into five phases. Each phase progresses fluidly into the next phase, with exercise progressions being slight, but not overwhelming to the beginner (progressing from a two arm cable row to a single arm cable row). Rep ranges are progressed every five weeks, with later phases focusing on the 5-7 reps ranges whereas beginning phases are done for 11 reps.
All five phases include barbell training, with barbell technique and basic strength being emphasized in each phase. The squat, deadlift, and bench press are the main movements used to help increase muscle growth and strength. Dumbbells, cables, and bodyweight movements are also integrated during these phases to further push muscle growth and training volumes.
Each training session lasts about an hour, and is divided into three circuits. Each circuit is made up of two to three exercises done for 2-5 total sets (depends on the week of the training program). The final circuit of the day is often bodyweight based or done with light weights, and is done in AMRAP fashion, meaning the lifter performs as many reps as possible rather than a prescribed number or reps. This can be thought of as a “finisher” circuit.
Outlift’s Bony to Bombshell Program
Outlift’s Bony to Bombshell program is delivered to you in a robust package, one that includes:
- a 225-page ebook covering the program details, nutrition, and lifestyle tips
- 22-page workout guide ebook
- Workout Planner (excel) complete with five phases and warm up protocols
- Personal online portal to review diet plans, recipes, exercise videos, and community forum boards
In the below sections, we will discuss the key training variables that every lifter should be aware of when looking to gain muscle and strength, and how Outlift’s Bony to Bombshell program addresses each one.
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Periodization
Outlift’s Bony to Bombshell program is split up into five training phases, each five weeks in length.
The periodization used throughout the program is linear in fashion, with main progressions being that the lifter will perform one more set per exercise than in the previous week. There are no other formal progressions other than that week to week (same number of reps used per movement).
Lifters can increase loading as well, however this can be limited since RIR (reps in reserve) is not progressed week to week. You are always expected to leave 2 reps in reserve.
Linear progression is effective for many beginners and intermediate lifters, however, it does have its limitations if the programming is too basic or does not deliver enough training volume (which can vary person to person). It can also have limitations if someone cannot properly recover week to week for whatever reason (often due to poor sleep, nutrition, stress management).
Training Split
Outlift’s Bony to Bombshell program follows a three-day training split. This program is designed to be completed with a rest day between each training session.
If however you want to workout more than three days per week, you can split up some of the workout circuits (A-B-C-D) and spread them across more days. Be sure not to add any more sets, however, since the overall training volume per week is already taken into account. If you spread workouts across more days, your workouts themselves would be shorter in time duration.
Specificity
Outlift’s Bony to Bombshell program places high emphasis on the development of proficiency of five basic movement patterns: the squat, the hinge, the press, the pull, and the carry using a variety of modalities like the barbell, dumbbell, and bodyweight.
This specificity carries over throughout all phases, and the main compound lifts progress from higher rep (11 reps) to heavier reps (5-7 reps).
Outside of the main compound lifts, this program offers foundational movements done with dumbbells, bodyweight, and cables to keep things fresh and interesting. But really the main focus is on the five compounded movement patterns.
Training Volume
Outlift’s Bony to Bombshell program is low to moderate in training volume.
That said, most lifters will find that the first two to three weeks deliver low training volumes, and while this may be acceptable for absolute beginners, it can be wasted training time for non-beginners who have experience coming into the program.
If you were to do this program as an intermediate or advanced lifter, you may end up spending half of the 25 weeks undertraining.
Overload
Outlift’s Bony to Bombshell program progressively overloads throughout most of this program via increasing total sets performed per exercise.
However, the decision to overload the movements (in terms of load) is left to the individual, with little guidance or actual progressions taking place week to week or throughout phases.
This is a major drawback for me since most beginners will need much more direction on how to load each movement.
Fatigue Management
Outlift’s Bony to Bombshell program is a modest program in terms of training stress, and I do not foresee any recovery issues.
If the individual understands how important sleep, nutrition, and does not train to complete failure is in the program, they will be able to best monitor their recovery and progress accordingly week to week.
If the individual is not a beginner, I suspect recovery to not be an issue, but rather that the training volumes and frequencies might not be enough to really push total body muscle growth (for advanced lifters).
Individual Differences
Outlift’s Bony to Bombshell program is a templated program that is marketed towards women who struggle to gain shape, muscle, and strength; and/or are looking to gain healthy weight to get a more curvy and athletic physique.
This program does not address any individual concerns like previous injuries, access to equipment, and training schedules can be an issue for some, but this would be the case for most templated training programs.
I feel that Outlift’s Bony to Bombshell program offers some flexibility in terms of exercise swaps, however not as much when compared to working remotely or using a more personalized training app program like the Fitbod app.
5 Benefits of Outlift’s Bony to Bombshell Program
Below are five benefits of Outlift’s Bony to Bombshell program.
1. Long-Term Training Program for the Complete Beginner
Outlift’s Bony to Bombshell program is designed to help a beginner lifter with no experience learn fundamental movement patterns and develop muscle and strength that can be applied to successive training programs.
Over the course of the 25-week program, the lifter will learn the basics of bodyweight training, dumbbells, and barbell movements and have 75 workouts under their belt. Not to mention more knowledge on how to eat to gain muscle and hopefully a better lifestyle conducive to continued muscle growth and strength in the future.
2. Extremely Educational
Outlift’s Bony to Bombshell program is a robust training program, with 225-pages of information, a 22-page workout guide, workout workbook (excel), and an online portal with a community forum.
Outlift covers the program specs, how it is laid out, and even offers exercise video demos and swaps for most exercises in the program.
3. Emphasizes 5 Foundational Movement Patterns
Any program that helps lifters of any level improve their technique and performance in movements like the squat, hinge, press, pull, and carry will most certainly be effective at building muscle, strength, and fitness.
Outlift’s Bony to Bombshell program has identified those five movement categories as the key ones they will progress over the course of the program, which will certainly help establish better strength, posture, and long-term progress for all lifters.
4. Offers Exercise Technique Videos and Alternatives for All Movements
Most of the movements in Outlift’s Bony to Bombshell program come with video links that demonstrate proper lifting technique and form to maximize performance and minimize injury.
Additionally, the exercises have alternatives that you can use if you do not have access to a specific piece of equipment.
5. Wealth of Information on Nutrition
Outlift’s Bony to Bombshell program is more than just a workout template, it is a complete package that also includes a detailed nutrition program.
The 225-page ebook covers everything you need to know about gaining weight, and how to do it. They offer you tips on how to eat more, eat less (if needed), how to adjust your diet weekly based on your progress, and how to progress once you complete the initial phases.
3 Negatives of Outlift’s Bony to Bombshell Program
Below are three negatives of Outlift’s Bony to Bombshell program.
1. Lacks Training Variability
While this program does offer some variety in movements, it lacks real progressions outside of simply doing one more set than the previous week.
For example, for the first five weeks, the lifter performs the same number of reps (11 reps), for all movements (other than AMRAP sets), which suggests to me the creators failed to understand how to integrate lower, moderate, and high rep range training in the same program OR they simply did not want to devote time to diversify a beginner workout program.
While beginners can get results from basic progressions, they can get better results from a well-designed program that introduces a variety of rep ranges and movement patterns within the same program, all while increasing their work capacity and general physical preparedness.
2. Not Designed for Advanced Lifters
While this program can definitely produce results for anyone who sticks to it properly, it most likely isn’t the most effective program at increasing muscle mass and strength for non-beginners.
Non-beginners may find the programming too basic, almost too basic. The lack of systematic progressions of intensity, training volumes, and training frequencies may limit overall growth for more serious lifters who are also willing to commit to a harder training program.
3. Minimal Emphasis on Maximal Strength Development
Outlift’s Bony to Bombshell program is geared primarily for beginners, which would make sense why the development of strength (outside of basic beginner strength) is not a main programming concern.
For beginners and intermediate lifters, it is more advantageous and recommended to first develop muscles hypertrophy and movement technique prior to pushing towards true strength maximums, which Outlift states as their reasoning for not specifically addressing strength development.
For non-beginners who are looking to really push strength, this program is not meant for that. That said, it could be a good beginner program to use prior to a more advanced strength program, but I would not recommend this to an intermediate or advanced strength athlete due to lack of maximal strength emphasis.
Who is Outlift’s Bony to Bombshell Program For?
Outlift’s Bony to Bombshell program is a solid option for any beginner lifter looking to gain lean body mass, strength, and do it while expanding their workout IQ.
That said, this program is primarily geared for the female who struggles to gain shape, muscle size, and desires to gain muscle and strength.
This long-term program focused on five foundational movement patterns (the squat, the hing, the press, the pull, and the carry), and integrates modalities like bodyweight training, dumbbells, barbells, and cables to help progress you in a way that will build muscle and optimize progress over time.
Outlift’s Bony to Bombshell Program – Final Recommendation
This program is a good training program for beginner and beginner-intermediate lifters who are looking for a program that is easy to follow, low time investment, and can introduce key movements that are helpful to learn early in the training process.
That said, if you are a more advanced lifter or someone who wants to really get after it in the gym (more than 3 days a week) you may find the program to be too basic and not account for your individual needs as a more advanced lifter.
Lastly, I would suggest that this program is ideal for beginner lifters who are looking to develop muscle mass, strength, and baseline understanding of more complex movement patterns.
Final Program Review Score…
8.1 out of 10
For those reasons, I really think this program could be a good option for most beginner lifters who are looking for realistic results, without having to make drastic changes in their lifestyle and schedule (3-day per week workout program).
Additionally, the nutrition recommendations and program is supported by science, and does not require any fad dieting, supplements or gimmick (unlike Kinobody’s Programs). I would have liked to see greater integration of rep range variability within the program, instead of training the same number or reps, for nearly all exercises for five weeks straight.
For most other individuals though, who may want to put more work in and/or are not beginners (or intermediates who can only train a few days a week), I recommend you check out the Fitbod App, as it allows you to choose programs based on your level, training schedules, and goals, and customizes your workouts weekly to adapt to your previous performances to improve your results every week.
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About The Author
Mike holds a Master’s in Exercise Physiology and a Bachelor’s in Exercise Science. He’s a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Advanced Coach, and has over 10+ years of experience working with collegiate athletes, national level lifters, and beginners alike. Mike is Founder of J2FIT Strength and Conditioning, a growing global training company with gyms in New York City, Cincinnati, and online offering personal training, online custom coaching programs.
