Bowens Human Performance | Training Hub

Are You Ready?Discover the foundation of Bowen’s Human PerformanceWith our Free 2-Week Program, designed to give you a glimpse into the transformative power of strength, movement, and performance optimization. This program offers a well-rounded approach to fitness, combining elements of strength, conditioning, and mobility to help you feel stronger, move better, and build momentum in just two weeks.What’s Included:• Dynamic Workouts: Total-body routines focused on building strength, endurance, and mobility.• Guided Sessions: Structured plans to teach you proper form and maximize results.• Recovery Techniques: Learn the importance of mobility and recovery for long-term success.• Email Support: Stay on track with weekly tips, motivation, and guidance.Who It’s For:• Beginners curious about fitness and performance training.• Those looking to re-ignite their training with proven methods.• Anyone seeking a short-term, effective program to kickstart their goals.How Will I Get My Program?Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo boxReady to train? Let's get started!Join today and let's start training together!

Let's train!BHP 7-Day Kickstarter: Ignite Your Strength and PerformanceThe BHP 7-Day Kickstarter is your fast track to building strength, improving conditioning, and jumpstarting your fitness journey. Designed for both men and women, this week-long program introduces total-body activation, energy system development, and foundational strength to help you unlock your potential.Program OverviewDayFocusPurpose1Total Body ActivationA total body training session to walk you up, build stability and set the tone for the week.2Energy System DevelopmentImprove endurance and stamina through targeted cardio and interval work.3Old School Strength & ConditioningClassic strength movements paired with conditioning drills for a powerful combo.4Active RecoveryGentle mobility and stretching to reset and recover while maintaining movement.5Total Body StrengthA compound lift- focused session targeting multiple movement patterns for strength.6Energy System PushPush your limits with high intensity intervals designed to boost metabolic output.7Active RecoveryFocus on flexibility, relaxation and low impact movements to finish the week refreshedWhat You’ll Gain in 7 Days:• Strength & Endurance: Build muscle and stamina through balanced training.• Increased Energy: Enhance your cardiovascular system for better performance.• Mobility & Recovery: Feel refreshed and move freely with recovery-focused sessions.• Momentum: Jumpstart your fitness journey with a structured and effective plan.Who’s It For?This program is perfect for:• Individuals returning to fitness or starting fresh.• Those looking to balance strength and conditioning for maximum results.• Busy individuals who need quick, effective workouts.Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo boxReady to train? Let's get started!Join today and let's start training together!

DENT: The 8-Week Strength & Performance BlueprintTransform your strength with DENT, an 8-week program designed for men ready to see real results. This program pushes you beyond the basics, offering measurable progress with a 10% increase in core lifts, enhanced hypertrophy, and a strategic testing phase in Week 8 to showcase your gains.With a 4-day schedule focusing on lower body, total body, upper body, and CARE, you’ll build strength you can use while improving mobility, stability, and recovery. Each workout is designed to connect your body’s neural and fascial systems, making sure every movement in the gym translates to real-world performance.Why Choose DENT?DENT isn’t just a training program; it’s a gateway to lasting strength and performance. Whether you’re a busy professional, an ex-athlete looking to regain your edge, or someone stepping into strength training for the first time, DENT provides the tools to succeed.Program Features• Efficient 4-Day Schedule: Focus on Lower Body, Total Body, Upper Body, and Total CAREto maximize gains and recovery.• Structured Progression: Exercises progress in intensity and volume every 3 weeks, with a deload in Week 6 and a testing phase in Week 8 for optional advanced users.• Scientific Foundation: Incorporates pillar prep and movement prep to build a strong foundation, ensuring safety and optimal performance.• Myofascial Meridian Focus: Subtly integrates the QAD (Quantum | Adaptation | Dynamic)methodology, introducing cutting-edge training principles that enhance performance and recovery.• Energy System Development (ESD): Combines HIIT and steady-state cardio to boost endurance and fat loss without overtaxing the body.What You’ll Achieve• 10% Strength Increase: Progress in core lifts like squats, bench press, and deadlifts.• Hypertrophy Gains: Targeted accessory work builds muscle in key areas.• Enhanced Recovery: CARE days and mobility work keep you performing at your best.• Momentum for Advanced Training: Gain a tangible piece of the QAD system, inspiring you to take on more advanced programs.Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.What’s Included• Comprehensive Training Plan: 8-week program with detailed instructions for each day.• Progress Tracking Tools: Using Bridge, monitor your strength, endurance, and hypertrophy gains.• Video Tutorials: Clear demonstrations of pillar prep, movement prep, and exercises.• Exclusive Online Support: Join an exclusive instagram community of like-minded individuals for accountability and motivation.A few key benefits:1. 10% Strength Increase: Measurable progress across core lifts like squats, bench press, and deadlifts.2. Functional Gains: Build strength that translates to real-world performance, not just gym numbers.3. Hypertrophy Focus: Targeted accessory work enhances muscle size and symmetry.4. Strategic Testing Phase: Week 8 tests your progress, giving tangible proof of your improvement.5. Efficient Training Schedule: 4 focused sessions per week, balancing intensity and recovery.6. Enhanced Recovery & Mobility: CARE days and mobility work keep you strong, supple, and ready to perform.7. Scalable for All Levels: Clear progression ensures both beginners and experienced lifters succeed.Recommended Equipment: Access to dumbbells, barbells, resistance bands, and a bench is ideal to maximize results in the DENT program.Ready to train? Let's get started!Join today and let's start training together!

Let’s Build Your Foundation!In Phase 1: Foundation & Fat Loss, you’ll set the groundwork for your transformation by building strength, improving stamina, and burning fat. This phase is all about creating a solid base while introducing you to the exercises and techniques that will carry you through the program.Program OverviewEach 60-minute session is broken down into:1. Warm-up: Activate your muscles and prepare your body for movement.2. Strength Training: Target key muscle groups for fat loss and overall strength.3. Cool-Down: Enhance flexibility and speed recovery.Key Features of Phase 1Phase Purpose# of Weeks 5# of Days/Week 3Foundation & Fat LossLearn proper form and technique while shedding fat and building endurance.What You’ll Gain:• Fat Loss: Torch calories and target stubborn areas through effective, full-body workouts.• Strength & Stamina: Build a strong foundation and improve overall endurance.• Confidence in Movement: Master foundational exercises with proper technique.Bonus Features:• Access to videos demonstrating each exercise.• Weekly tips to stay on track with your goals.• Recommended guidelines to complement your workouts with proper nutrition.

Let's train!In this 17-week program you'll build strength, reshape your physique, and create lasting habits for a powerful, balanced, and confident body.Program OverviewEach 60 minute workout session is broken into:Warm-up- Prepare your body for ultimate movement.Strength training- Targeted exercises to build strength and definition.Cool-down- Recovery movements to enhance flexibility and reduce soreness.PhasePurpose# of weeks# of daysFoundation & Fat LossLearn the basics while burning fat. Building strength and stamina.53StrengthDevelopmentProgress into heavier weights with focused routines targeting legs, glutes, back, and core.43HypertophyMaximize your muscle growth and shape your physique. Focus on advanced sculpting techniques. LSS cardio will also be incorporatedto increasestamina43Advanced Shaping & PerformanceHeavy weights meet high performmovements. Finalize your physique with next level strength and aesthetics.43What You'll GainStrength & DefinitionBuild lean muscle and transform your shape.Increased ConfidenceOwn your results and feel empowered.Sustainable FitnessDevelop habits you'll maintain for life!Bonus FeaturesAccess to video description of all exercises for proper form and techniqueWeekly progress check-ins to keep you motivated and on track.Access to Instagram private group where tips and nutritional guidance will be shared to support your transformation journeyPowered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo boxReady to train? Let's get started!Join today and let's start training together!