BP Strength and Functional Bodybuilding: Training by Cory Bergman in TrainHeroic

BP Strength and Functional Bodybuilding

Bergman Performance LLC

Strength & Conditioning, Bodybuilding, Football
Coach
Cory Bergman

This 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 lift a powerlifter, 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!

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily Strength, Bodybuilding, and Mobility exercises.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbbells // Kettlebell // Adjustable Bench // Resistance Bands
Recommended
TRX Bands or Blast Straps
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

A1

Walk

1 x 2

A2

Foam Roll

1 x 1:00

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

A1

Walk

1 x 2

A2

Foam Roll

BP Strength and Functional Bodybuilding