The Build Plan 1.0
Program Goal:
Increase muscle mass through the entire body through progression, time under tension, and overload principles. The week is split into a lower, upper, and total body days. The following adaptation tools are used in this program:
Percentage-Based main and secondary lifts (based on difficulty so you do not need 1RMs to start!)
Time under Tension (eccentrics and isometrics)
Volume increases
This is the base workout plan, if interested in customization to this plan, there will be more information in the purchase confirmation email.
Youtube video explanation: https://www.youtube.com/shorts/3jRiaI9Qa-Q
What's the training schedule?
3 days/week - 10 weeks split into 2 phases. Each day starts with a warm up for the muscles/joints to be worked that day. Compound supersets are used to overload the muscles for increased adaptation. Rest increments are listed to keep hormone responses optimal for muscle growth. Each day ends with mobility work so joints keep a functional range of motion through the program.
What equipment is needed?
Full gym (Dumbbells, barbells,cable machines, resistance bands, and med ball). If you do not have this equipment available, there is opportunity for customization.
How do I get started?
- Purchase this program
- Download the BridgeAthletic App from the app store
- Accept your email invite (from BridgeAthletic) and create a password
- Log in on the Bridge app with your email and password
- Begin training instantly
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$90.00
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ABOUT US
I have been a strength and conditioning coach for over a decade. In that time I have worked in 4 college athletic departments ranging from NAIA to D1. I have worked with the following sports: Volleyball (Indoor and Beach), W Soccer, Softball, Track and Field, W Basketball, Football, Rugby, and Water Polo. During my time working with college athletics I saw how important it was for athletes to have proper movement foundations set in high school.
I currently serve as a Strength and Conditioning Specialist for the USAF at the Little Rock Air Force Base. There I work with a team of Physical Therapy, Social Work, and S&C components. Through working alongside PTs and with these Airmen, I have seen the need for S&C programs for those graduating physical therapy.
So many things in life we take the time for maintenance, and our body is not exempt from this. The gym can be the maintenance shop for our bodies, to give it longevity for all the things we want to do!
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