b2b: Legends membership
We'll help you get in the best shape of your life. The focus is on aesthetics and health so that you can look better, feel better, and live longer.
We've divided the year into four programs, each 3 months long. You can stay as long as you like and cancel whenever you want.
The first program is Broadsword, focused on building an aesthetic v-taper in a way that makes you stronger, fitter, healthier, and actually look better.
The program includes a membership in our online coaching community, where we'll review your progress every month, give you feedback, and answer all your questions.
I'll also send you an email every week to check in with you, give you some tips, and cover interesting new research on lifting, cardio, nutrition, and aesthetics.
Shane Duquette (me) is a certified coach with over a decade of full-time experience. Marco is a certified strength coach with a degree in health sciences and 15 years of experience training clients ranging up to college, professional, and Olympic athletes.
Covered with our 100% 30-day money-back guarantee.
A New Workout Every Month
All the programs fit together, with each month building upon the last. Every three months, we advance to a new program.
Crush eVery Health Guideline
Transform your physique while meeting every exercise and nutrition guideline for health and longevity.
Online Coaching from Us
We'll check in with you every week, answer all your questions, and review your progress every month.
The Best transformations take time
The Quest
There's a myth that aesthetics comes from emphasizing certain muscles, creating the illusion of broader shoulders and a narrower waist. It's the idea of emphasizing your side delts and upper chest, minimizing trap growth, and keeping your obliques small.
It's a myth because people see right through the illusion. It's smoke and mirrors, lighting and angles.
I've surveyed thousands of men and women, having them review photos and illustrations. I've looked through all the research and spoken with some of the top researchers.
The shoulder-to-waist ratio is a metric that gauges strength and leanness. It has nothing to do with how long your collarbones are, how big your side delts are, or how narrow the structure of your waist is. You can factor out the shoulders entirely, using the chest-to-waist ratio instead. The association remains just as strong.
In fact, you can factor out proportions entirely. You can measure how strong people are at a random selection of upper-body exercises, such as a biceps curl, crunch, chest press, and row. Women rated the strongest guys as being the most attractive.
All of these metrics are just proxies for strength and leanness. There's no way to cheat the system. The coolest, most aesthetic physiques are the ones that are strong, fit, lean, and healthy. They stand taller, perform better, live longer, and look great from every angle.
However, there are three major caveats.
- Upper body strength matters more. I think it helps to have a reasonably strong and athletic lower body, but nobody cares if you isolate your rectus femoris by doing lengthened-biased leg extensions. That's a bodybuilder thing. So, we'll take a minimalist, low-volume approach to lower-body training.
- You can still emphasize certain muscles. This program works your side delts quite hard. It's just that we're also training the rest of your upper body quite hard, taking a more balanced approach.
- You don't need to be perfectly balanced. Athletes are known for having especially cool physiques, and their physiques are almost never balanced. Swimmers are all shoulders. Gymnasts are all back, abs, and biceps. Powerlifters have impressive chests, traps, and butts. You can build your own physique. It just needs to be rooted in strength and function.
There's also a second half to aesthetics. Being strong, lean, and functional looks amazing. It goes deeper, too. Body composition is one of the most important aspects of health and longevity.
But we can do even better by looking beneath the shell, at your heart and vascular system, at your diet and lifestyle.
Your inner health shines outwards. Building stronger bones supports more muscle mass. Getting fitter makes your organs age slower and your skin look younger, with fewer wrinkles and a warmer tone. Healthier mitochondria produce more energy.
So we don't just want to get strong and lean, we also want to get fit, eat good diets, and live healthy lifestyles. That's the second half of the program.
This program includes cardio. I know some of you guys are already in great shape. You're already doing awesome. You can keep doing the cardio you already love, keep playing the sports you already play.
But if you aren't doing any cardio right now, there's a whole world of benefit to unlock. We'll ease you into it slowly and easily. We'll give you plenty of options, and we'll fit it into your lifestyle, no matter how busy you are.
Cardio doesn't need to be complicated or difficult. It actually tends to be pretty relaxing, enjoyable, and invigorating. It's optional, but we highly recommend it, and we'll teach you exactly how to do it.
We'll show you how to eat a balanced diet. I don't care if you eat low-carb, low-fat, or plant-based. Different people prefer and benefit from different ways of eating. But whatever brand of diet you eat, you need to give your body the nutrients it needs without overdoing it on the things that aren't good for you.
We'll also show you how to get RESULTS with your diet. We'll show you how to build muscle, or burn fat, or do both at the same time.
- Bulking isn't sustainable. It's a temporary increase of calories to support muscle growth. But keeping that muscle is sustainable.
- Cutting isn't sustainable. It's a temporary restriction of calories that causes fat loss. But maintaining that leaner physique needs to be sustainable.
- Body recomposition isn't sustainable, either. At a certain point, you'll run out of extra fat to burn, which means you'll run out energy to fuel muscle growth. But again, maintaining and strong and lean physique needs to be sustainable.
The foundation of the diet will be balanced and healthy, and then we'll show you how to turn the dial to emphasize whatever goal you're after. At the end of each 3-month program, we'll evaluate your progress and goals, and we'll give you a plan for the next 3 months.
As the months go by, your progress will add up, giving you a dramatic and sustainable transformation that looks good, feels good, and helps you live longer.
The Plan
To get the results we promise, you'll need to do a few things:
- Lift weights 3–4 times per week. A dumbbell or barbell home gym is great. If you train at a fully equipped gym, we'll take advantage of the extra equipment. The base program is 3 full-body workouts per week, each biased towards building upper body size and strength. There's also a bonus, totally optional Arm Day.
- This first workout program uses Reverse Pyramid Training. The idea is to build maximal strength during the first set, then burn out with lighter sets, giving you more training volume, muscle size, and muscular endurance. It's also really fun and efficient. It's one of my favourite ways to train. I think you'll really like it.
- Fill out the workout spreadsheets. You can use the sheets on mobile or desktop. They're yours forever. No monthly fee. You can pick your lifts from dropdown menus, record how much weight you're lifting and how many reps you're getting, and let the sheet guide you through the program. That also makes it easy for us to review your progress.
- Do your cardio. If you're new to cardio, this can be as simple as going on a short, brisk walk every day. As you get fitter, we'll switch to doing 3 cardio workouts per week. We'll give you lots of options, ranging from walking to rucking to running to cycling to exercise machines.
- Eat a good diet that supports your goals. We have a full year to get you in the best shape of your life. That means we can think longer term, guiding you through a lean bulk, a cut, and/or a recomp. By the end of the year, you can be bigger, stronger, leaner, and healthier than when you started.
- Check in with us. I'll check in with you every week, giving you updates and tips. To get your best results, I recommend that you check in with us every month, posting a progress update. We'll review your progress, give you feedback, and help set you up for your next month. That's how we can guarantee your results.
What the legends membership Includes
monthly workouts, Check-ins, walkthrough guides & more
Monthly workouts with 4 Full Workout series over the next year
We've divided the year into four programs. Each program is divided into three phases. Each of those phases is 5 weeks long. That's slightly longer than a month, meaning we can give you the new plan slightly before you finish the last one, allowing you to see around the corner to glimpse what lies ahead.
I'll show you how to use the workout sheets with a simple tutorial video. They aren't complicated. They're like a lifting app, but they're more powerful and customizable, you can keep them forever, and there's no monthly fee.
They're made in Google Sheets, which work on both desktops and smartphones, for free.
- Select your lifts using dropdown menus. We've carefully chosen the best exercises, so pick whichever variation you prefer. If you want to keep things simple, stick with the defaults.
- The sheets track your progress. That way, you know exactly how much weight to lift, how many reps to aim for, and whether you're making progress.
- Tutorial videos. All the default exercises and most of the variations have tutorial videos. There are over 100.
Our workouts take into account all muscle-building research published up to 2025. Marco has a degree in health sciences (BHSc), he's a certified personal trainer (PTS) and diet coach (PN), and he studied under legends like Eric Cressey, the strength coach for the New York Yankees. Since then, he's trained clients ranging from regular skinny guys up to college, professional, and Olympic athletes.
We use a mix of formal education, research, personal experience, 15 years of in-person coaching experience, and over a decade of coaching people online.
The program goes hard after aesthetics while meeting all of the guidelines for general health, strength, and longevity. The idea is to make a fun, effective program that gives you the body your vanity craves while also being true to what you need on a deeper level in the longer term.
The Guides
We'll help you get you get into absolutely killer shape, from the inside out. We have time to build lean muscle, burn fat, recomp, and take strategic breaks when life attacks you with the a stomach flu or vacation.
There are four programs. You can focus on a different goal during each one. You could spend the first 8 months bulking and the last 4 months getting lean, or vice versa.
Or you could spend the first 4 months recomping out of skinny-fatness, getting back into the best shape of your life, and then the next 8 months setting strength PRs while building muscle leanly.
The program includes detailed guides for all of it, and coaching throughout the year.
The gain-easy recipe eBook
15 muscle-building and fat-loss recipes. These are all of the recipes I used to gain 70 pounds. They're also the recipes we've used over the past decade to help thousands of clients bulk up. These are the classic, tried-and-true Bony to Beastly recipes.
Snacks and hacks. All of our favourite tips, tricks, and snacks. They don't qualify as full meals, but they're just as useful.
Pick and choose. This isn't a strict meal plan; it's a recipe book. Keep eating what's already working for you. Pick the recipes you like and incorporate them into your diet.
We've done the work for you. We've calculated all the calories and macros using a verified food database. We've also explained the benefits of each meal so you understand what you're doing and can build the principles into your other meals.
We have partners and kids, and we almost have social lives. These aren't weird bodybuilding meals. You can cook these foods for your family. You can also keep eating the meals your family cooks for you. We'll teach you how to build a good diet into your life.
Access To The Beastly Coaching Forum
You're invited to join us in our online coaching community. That's where all our before-and-after photos come from. This may go without saying, but we do actually personally run the community. It's been the heart of Bony to Beastly from the very beginning. (I've personally posted almost 20,000 messages there.)
We'll help you track your progress, give you feedback on your updates, answer all your questions, and support you through the whole program.
We can also review your lifting technique, help you work through problems, and help you figure out your nutrition and lifestyle.
Social pressure. Posting your before photos online and being part of a group of guys fighting to accomplish a similar goal will light a fire under your glutes.
We take your success with this program seriously. We couldn't have done this without help, and we want to make sure you get the help you need, too.
100% 30-day Money-Back Guarantee
We have a full 100% 30-day money-back guarantee. No fine print, no hassle. Come into the program as skeptical as you like. Try it out. If you don't love it, shoot us an email and we'll refund every penny.
Q&A
Q: How Does The Monthly Subscription Work?
As soon as you sign up, you'll get:
- Custom, personal guidance from us on how to get your best transformation this year.
- The first 5-week phase of the brand new Broadsword workout routine.
- An optional cardio program, from beginner to advanced.
- Bulking, cutting, and recomp guides.
- Our Gain-Easy Recipes eBook.
- Membership in our private coaching community.
- Tutorial videos.
- And more.
Every week, I'll send you an email to check in with you. That email will include new tips, strategies, and interesting research, too.
Every month, we'll email you the next phase of the workout routine. The email will include a direct link to the new workout, and we'll add it to your membership dashboard. You can keep these workouts forever.
At the beginning of every workout phase, we'll review your progress. That's optional, but it's the best way for us to guarantee you get great results.
Subscribe for as long as you'd like, and leave whenever you like. We've planned out the full year, but you aren't locked into it. You can cancel your subscription at any time.
You can cancel it yourself in your b2B Dashboard, in your Paypal account (if you paid with Paypal), or shoot us an email and we can cancel it for you.
We only want your money if you're getting value from the program. We also want to keep giving you value with the weekly and monthly content.
Q: Can I work out at home?
Yep! This program is great for home gyms. We have dumbbell, barbell, and full gym options for every exercise. Often more than one. Just pick the one you want from the dropdown menu.
We can also help you build a home gym. We can help you build a massive barbell home gym, a simple dumbbell gym, or anything in between.
Q: Can I eat a weird diet?
Yep! We'll teach you how to get great results from YOUR diet. We recommend a balanced diet by default, but the same principles apply to all different kinds of diets, ranging from intermittent fasting to keto.
Different people prefer and respond best to different diets. I don't mind if you eat a different diet from me.
Q: Can I eat Shane's diet?
Some people would rather eat a diet designed by whoever is making the program. I understand that, too. It makes sense to want to mirror what works for other people.
I'll give you recipes for all the meals I eat, including photos, full explanations, and calorie/macro breakdowns. You can build a diet just like mine, or you can mix in whatever you want.
Q: Do I need to track calories?
Nope! We'll teach you how to track your calories and macros if you want to. It's a handy skill to learn, and it's a good way to learn about nutrition. We'll also teach you how to gracefully escape. That way, you aren't locked into tracking your calories forever.
We'll also teach you how to eat intuitively, without tracking calories. That's how I gained all my muscle. It works great and transitions seamlessly into a healthy and sustainable lifestyle.
Q: What I'm Still a Novice?
If you're still relatively new to lifting weights, I recommend starting with our flagship Bony to Beastly Program. We'll teach you how to lift weights, eat for muscle growth, burn fat, get strong, and live a healthy lifestyle. We'll help you get started, then guide you through the program, giving you feedback as you go.
I did the Bony to Beastly Program after gaining my first 20 pounds. I used it to gain my next 25 pounds. It isn't just for total beginners. It's for anyone who wants to build a strong, lean foundation.
Then, when you finish, you can come back here.
Q: What If I'm Advanced?
That's perfect! Marco and I are doing this program. We're a few months ahead of you, building and refining as we go. We're fairly advanced.
This program should work from the intermediate level up to the advanced level. You can also toggle between normal mode and hard mode. There's also an optional fourth workout day (focused on your arms).
