Foundation
Bergman Performance LLC
Strength & Conditioning, Bodybuilding, FootballThis program is for those who want to increase their upper and lower body strength while simultaneously adding significant muscle mass that will turn heads! This program will make you strong as a bear, look like a bodybuilder, and move like an athlete. This program consist of 4 training days a week with two active recovery days and 1 off day. Every session includes a warm-up tier of movements geared towards increasing both joint mobility and stability and getting you primed and ready to take on the main exercises of the day. Accessory work includes exercises to increase muscle mass, increase overhead mobility, increase both bilateral and unilateral strength and build up your trunk to the point that you feel like a monster.
This 9 weeks of breaking yourself down and building yourself up stronger is for those that are experienced and proficient in the bench press, back squat, and deadlift variations. Instructional videos and coaching cues are included with every exercise. If you need resources on becoming proficient in these lifts, please reach out to me.
GET AFTER IT!
A1
Overhead Squat w/ PVC
2 x 10 @ 3
A2
Hurdle Walks
2 x 5
A3
Bird Dog
2 x 10
A4
Single Leg Glute Bridge
2 x 10
B1
Back Squat
5, 5, 5, 5, MAX @ 70, 70, 70, 70, 75 %
B2
Band TKE
2 x 10 @ 3
B3
Box Jump
3 x 5
C1
GHD Hip Extension
3 x 10
C2
Straight Leg Sit Ups
3 x 10
D1
DB Reverse Lunge (Front Foot Elevated)
3 x 10
D2
Single Leg RDL
3 x 10 @ 0 lb
D3
Band Pallof Press
3 x 5 @ 5
A1
PVC Around the Worlds
2 x 5
A2
Shoulder CARs
2 x 5
A3
Band Row and Rotate
2 x 10
A4
Paused Push-Up
2 x 10
B1
Bench Press
5 x 5 @ 70, 70, 70, 70, 75 %
B2
Band Pull-Apart
5 x 10
C1
30 Degree Incline Alternating DB Bench Press
10, 8, 6, 6
C2
Chest-Supported DB Row
4 x 10
D1
Push-Up
3 x 15
D2
Lat Pulldown
3 x 15
E1
Tricep Pushdown
5 x 10
E2
DB Bicep Curls
3 x 10
A1
Walk
1 x 2
A2
Foam Roll
1 x 1:00
A1
Banded Good Morning
2 x 15
A2
Lunge and Rotate
2 x 10
A3
Spiderman Lunge
2 x 5
A4
Hip CARs
2 x 5
B1
Barbell RDL
4 x 10
B2
Russian KB Swing
4 x 6
C1
Front Foot Elevated Split Squat
4 x 10
C2
MB Side Toss
4 x 10
D1
Banded Lateral Hip Walk
3 x 10
D2
Plank
3 x 1:00
A1
Kettlebell Halo
2 x 5
A2
Yoga Push-up
2 x 10
A3
YTW
2 x 15
A4
TRX 45 Degree Row
2 x 10
B1
Barbell Overhead Press
5, 5, 5, 5, MAX @ 70, 70, 70, 70, 75 %
B2
Band Pull-Apart
5 x 10
C1
DB Bench Press
10, 8, 6, 6
C2
Pull-Up
4 x 6
D1
DB Lateral Raise
3 x 12
D2
DB Shrug
3 x 15
E1
DB Tricep Extension
3 x 12
E2
Barbell Bicep Curl
5 x 10
A1
Walk
1 x 2
A2
Foam Roll
Cory Bergman
Cory is the founder and head coach of Bergman Performance. He has worked with field sport athletes at the professional, collegiate, and high school levels, as well as veterans and adaptive athletes.
