BUILD - 24 Week Training Plan

The Build program is a comprehensive 4-day per week training plan that focuses on increasing muscle mass. This program includes an upper/lower training split that starts with primarily free weight kettlebell, dumbbell, cable, and band training and progresses to including barbell movements. 

What's the goal?

The goal of this program is to progressively increase volume and training intensity to elicit an increase in muscle mass. Paired with an individualized nutrition program (not included in this program), this training plan will aid individuals in achieving improved muscle tone.

Who is this for?

Individuals who have at least 6 months of strength training experience who want to improve their muscle mass. This is also a great stepping stone program for individuals who have completed 1:1 online coaching or the 12-week BODY program from Pike Performance.

What's the training schedule? 

4 days/week

Lower/Upper Split as below:

Day 1 - Lower Body

Day 2 - Chest, Back, and Arm finisher

Day 3 - Lower Body

Day 4 - Shoulders & Arms

What type of sessions are included? 

• Strength: This involves weightlifting and other resistance exercises.
• Mobility: This is a part of the daily warm-up and focuses on the key exercises for the training that day.
• Pillar Prep: Extended warm-up that goes into more mind-muscle activation for key exercises programmed that day.

What equipment is needed?

Free weights/dumbbells, kettlebells, bands, cable resistance, and in later phases - barbell and hex bar. Modifications are provided for individuals without access to a barbell or hex bar inside the program. 

How do I get started?

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly

*Client will be removed from platform 6-weeks after training plan ends. This allows a 6-week window to complete workouts due to vacations or illness.