Jacked Summer Program

Summer is right around the corner and it’s time to shed some of the fat. Let’s be honest we all could afford to shed a little. We all want some sort of aesthetic presence to us all while maintaining strength and performance. This program was built for that exact reason!

Program specific details:

The program is 9 weeks in length

You can run this program with a normal weight room setup

5 total days of training

4 Lift Days and 1 Conditioning Day

This program will include 4 specific lift days:

To add variety to your training and take advantage of varying rep ranges to build strength, hypertrophy, and break through a plateau. This will help you get lean, gain muscle all while increasing performance. This program will heavily use the 6-12-25 shock method invented by Canadian strength coach Charles Poliquin.

The 3 M’s to gaining lean muscle and burning fat with the 6-12-25 routine:

• Mechanical Tension (6 reps) - Lift heavy
• Muscle Damage (12 reps) - Adding enough volume and intensity to cause sufficient damage for future growth (emphasis needs to be on the eccentric portion of the lift)
• Metabolic Stress (25 reps) - Higher volume AKA “the pump"

This program will include 1 specific conditioning day:

Conditioning will be used to promote recovery and to increase aerobic abilities in this program. This can be done running or any conditioning method of choice.

#CommandYourTraining

Messaging System -  Bridge also offers a messaging system, so you can stay in communication with Coach if you have questions. This allows you to send text messages, upload videos for feedback, and much more! This program involves follow along videos demonstrating drills and exercises to take out the guess work. I will also include specific running and lifting warm-ups for all training days.

We will also include a THORNE supplemental protocol that involves specific timing suggestions of certain supplements we recommend. THORNE is a well-known brand that produces a wide range of nutritional supplements. They are known for their focus on scientific research, high-quality ingredients, and rigorous testing. THORNE is a reputable brand that is committed to producing high-quality and science-backed supplements. They are a popular choice among health-conscious individuals and healthcare professionals alike.  

How it works: 

This program will be delivered through the BridgeAthletic app and you will be added to my organization!  Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.

Here are the steps to follow: 

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

Resources: 

• How to purchase a program & get started
• How to accept your invite
• Training on the Bridge app
• How to print off your workouts

Learn how you'll train on the Bridge app!

*Acknowledgment of Use

By purchasing this program you are purchasing activation and usage of the Bridge Athletic app. Once purchase and payment have went through, you will be granted access for the specific number of weeks the program purchased states plus a three week grace period until your account is deactivated. In this case your account will be deactivated after 12 weeks. Understand that you will be reactivated only if you purchase a new program, the same program or 13 Bar Performance reactivates you manually. Also understand there is a “no refund” policy after a purchase is made. (PLEASE MAKE SURE TO READ THE ENTIRE WAIVER)