Shop Programs - Strength and Prehab

Get a 6 pack like a gymnast!

By taking the time to build strength in the rotator cuff and smaller muscles supporting the shoulder, you will build a strong foundation for progress and shoulder health.

For those having previously dealt with low back pain, our Bulletproof Back Builder focuses on building up strength and control of the lower back musculature.

You got it, we are dedicating an entire program to a better backside and it’s going to be fantastic! Let’s face it…everyone wants amazing glutes! By combining body weight exercises and loaded movements, you will be able to increase not only your backside, but your performance as well.

The pistol squat requires strength, control, and mobility. This program delivers four weeks of workouts to improve all of these areas.

This free program is a 3 week overhaul that will help strengthen your grip for all things rig and barbell.

This six-week program adds isolated training volume to the muscles of your arms, shoulders, and upper back. Our goal is simple, to build them up for a more muscular-looking physique.

1 mile run, 100 pull-ups, 200 pushups, 300 air squats, and another 1 mile run. The Murph workout performed on Memorial Day by many fitness athletes is a beast but this program will have you prepared for a new PR!

This 5 day per week program is intended for those looking for substantial gains in their pulling and squat strength.

This 3 day a week, 6 week program has been designed to cater to primarily the following groups; Functional athletes looking to add supplementary work; Weightlifters that respond well to moderate volume.

This 8 week program is designed to be performed one day per week to help functional fitness athletes improve their snatch technique and strength. The loading will be based on your experience and goals.

This 4 day a week 4 week program will cover bench press, squats, overhead pressing, deadlifts and more. We focus on powerlifting barbell work to build on reps and sets to make you a stronger and more proficient mover.

Bulletproof Quads is designed as an accessory strength & hypertrophy program focused on the quads. Workouts last 10-15 minutes, 3 days per week. This plan is perfect for the functional fitness athlete with quad weakness or atrophy leading to performance issues or post-operative accessory strength after discharge from formal rehab.

This two-day-per-week, six-week plan is designed for fitness athletes wanting to spend a period of time focusing on improving deadlift strength.

This two-day-per-week, six-week plan is designed for fitness athletes wanting to spend a period of time focusing on improving barbell bench press strength.

This two day per week plan is designed for fitness athletes wanting to spend a period of time focusing on improving squat strength.

This 8-week program is designed to be performed two days per week to help functional fitness athletes improve their Olympic weightlifting strength. Workouts are designed to be performed in less than 30 minutes to allow athletes to work on their lifts without them having to skip out on their daily WOD.