Sandy Brockman Reveals The Exact Workout Plan Lauryn Uses To Build A Strong, Lean Body

July 20, 2026

AI Summary

5 min read

Sandy Brockman, the longtime strength coach for Lauryn Bosstick, joined the podcast to lay out a complete body blueprint—not a list of tips, but a full philosophy on how women should think about muscle, food, and time. The conversation was grounded in a blunt observation: most women are spinning their wheels because they are doing everything wrong, from the way they train to the way they eat to the way they sit in a chair.

The case for splitting up the body

The central mechanical insight of the episode is that most women never progress beyond a "mid" physique because they never give any single muscle group the spotlight. Brockman says the standard approach—full-body classes, Pilates, endless cardio—keeps everything worked just enough to stay average, but nothing grows. Her fix is a traditional body-part split, the kind men have used for decades: chest and triceps one day, back and biceps the next, shoulders and glutes another, and legs on its own. "You have to separate out your muscle groups to grow them," she says. "If you don't, nothing will grow and you'll stay mid forever."

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What you'll learn

1 (00:00) **Introducing Sandy Brockman & Raising Strong Girls** - Sandy returns to discuss the importance of exposing young girls to weight rooms early, contrasting it with the outdated “weights are for boys” messaging.
2 (05:03) **The Body Blueprint: A Long-Term Vision** - Sandy and Lauryn frame the episode as a “body playbook” for Lauryn’s current recomposition and for anyone wanting to transform their physique.
3 (07:31) **Why Women Must Learn “Body Splits”** - The core mechanic for growth: training individual muscle groups separately, just like men do, instead of always doing full-body or cardio.
4 (10:11) **The Posterior Chain Is Everything** - Sandy explains that the back of the body (glutes, back, triceps) must be trained 4-to-1 over the front to build the physique women actually want.
5 (11:38) **The “Hanger” Concept & Posture** - Sandy describes the ideal physique as a “hanger” (open collarbone, strong lower traps) that clothes hang beautifully on.
6 (14:05) **The Awareness Shift: Feeling Tightness** - Lauryn shares how being optimized makes her acutely aware of misalignment from sitting in heels for long periods.
7 (17:03) **Muscle is a Luxury (Not Cardio)** - The biggest mistake people make is prioritizing fat loss (cardio) over muscle building (strength).

+ Full timestamped outline available in the app

Guests on this episode

Lauryn Bosstick

Show Notes

#990: Join Lauryn Bosstick as she sits down with Sandy Brockman – elite strength coach, celebrity personal trainer, and the woman behind Lauryn's current fitness routine. Known for her no-nonsense approach to building strength, improving body composition, and creating sustainable results, Sandy has helped countless high performers transform their health by mastering the fundamentals. In this episode, Sandy breaks down the exact training principles she uses with Lauryn, including how to build a stronger posterior chain, increase strength without overtraining, prioritize protein for optimal results, and create habits that support long-term longevity. She also shares practical advice on balancing fitness, nutrition, recovery, and real life so you can build a stronger body that lasts.

Plus, Sandy shares details on her new podcast, LIFTED, in partnership with obé. Tune into LIFTED, now on Spotify and Apple!

Check out The Strength Collective: Phase 1 & 2 with obé's 6-week progressive strength plan led by celebrity trainer Sandy Brockman. Learn at http://obefitness.com and use code SKINNY for a 30-day free trial.

For Detailed Show Notes visit TheBossticks.com

To connect with Sandy Brockman click HERE

To connect with obé click HERE

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