The Bulk Blueprint

JD Strength

Strength & Conditioning, General Fitness, First Responders, Law Enforcement, Tactical / Military
Coach
Justin Davis

A complete training system designed to build muscle, improve conditioning, and enhance mobility—all backed by science and over a decade of coaching experience.

What’s Inside: • Hypertrophy Training: Proven methods to drive muscle growth through progressive overload, smart volume, and movement-based strength. • Conditioning: Improve endurance and burn fat with structured energy system work— simple conditioning & functional circuits. • Mobility & Durability: Built-in mobility flows and active recovery to increase joint health, flexibility, and injury prevention.

Who It’s For: Lifters, athletes, and anyone who wants to build a strong, lean body that moves well and performs under pressure.

Program Features: 4–7days/week, scalable intensity, app-based tracking via TrainHeroic, video demos, warm-ups, and expert support.

Results You’ll See: More muscle. Better cardio. Fewer aches. Lasting performance.

Train hard

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Evidence Based Results
Follow the blueprint laid out before you and see drastic results. Remember, you need to eat big to get big. Food is fuel but regardless of how you eat, fuel for your performance and train hard.
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Registered Strength & Conditoning Coach
In order to become a Registered Strength & Conditioning Coach, you must exhibit 2+ years of full time coaching and evidence based results. No bullshit, no shortcuts.
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Get bigger to get stronger!
If you find you are plateauing or struggling to see progress, more often than not you can change the adaptation and all will be solved. Use this program to take a break from the strength work and try something new! This program is evidence based and has proven to work for athletes at every level. Be consistent and train hard and good things will happen!
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You can’t manage what you don’t measure!
Hypertrophy programs and incredibly easy to tell if they work by measuring body composition before and after. One of the best options is to use an InBody or a BodPod, both of which will get you all the information you need. Some commercial gyms have an InBody so after you get your scan done you can go train hard!
Features
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Access to your coaches
Contact us at Jdstrengthconditioning@gmail.com for any questions you may have! We can also set up a video call to get more in depth if you wish, FREE!
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Keep the training simple and the moves even simpler. Less is more.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is archaic! Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell/Dumbbell // TRX Straps // Bench (20”)
Recommended
Cardio equipment // Resistance Bands (25lbs or 1”)
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1 - Upper

Prep

A

JD Strength - Dynamic Prep

Lunge w/ reach x4ea [8 total] Hamstring scoops x4ea [8 total] Quad stretch x4ea [8 total] Bodyweight Cossack Squat x3ea [6 total] Worlds Greatest Stretch x1ea side [3 tuck&turns] Plank Shoulder Taps x6ea [12 total] And/or 5:00 on Cardio of Choice - Air Assault Bike @ 4 RPE - Treadmill: Walk on incline greater than 5.0 - Rower @ 4 RPE

B1

Incline DB Bench Press

4 x 8

B2

Chest-Supported DB Row

4 x 10

C

Hanging Knee Raise

2 x 12

D

DB Split Squat

3 x 8

E1

DB Front Raise

2 x 10

E2

DB Lateral Raise

2 x 10

E3

DB Curl to Press

2 x 10

Monday
Week 1 Day 2 - Conditioning

Face-pulls + Traps

A

2 Rounds Band or TRX Face pulls x8 Dumbbell or Barbell Shrugs x8

B

Treadmill Work

1 x 15:00 @ 4

C

Stationary Bike

1 x 20:00 @ 4

D

Rower

1 x 10:00

Neck + Upper Back

E

2 Rounds Neck Rolls Forward x5ea side Thread the Needle x5ea side

Tuesday
Week 1 Day 3 - Lower

Prep

A

JD Strength - Dynamic Prep

Lunge w/ reach x4ea [8 total] Hamstring scoops x4ea [8 total] Quad stretch x4ea [8 total] Bodyweight Cossack Squat x3ea [6 total] Worlds Greatest Stretch x1ea side [3 tuck&turns] Plank Shoulder Taps x6ea [12 total] And/or 5:00 on Cardio of Choice - Air Assault Bike @ 4 RPE - Treadmill: Walk on incline greater than 5.0 - Rower @ 4 RPE

B1

Back Squat

4 x 8

B2

Chin-Up

3 x 5

C

Zottman Curls

3 x 10

D

Romanian Deadlift (RDL)

3 x 8

E

DB Roll Back

2 x 15

F

Box Step Up

3 x 8

G

Assault Bike

1 x 10:00 @ 3

Wednesday
Week 1 Day 4 - Conditioning

A

Treadmill Work

1 x 18:00 @ 4

B

Stationary Bike

1 x 20:00 @ 4

C

Rower

1 x 12:00

Thursday
Week 1 Day 5 - Total

Prep

A

JD Strength - Dynamic Prep

Lunge w/ reach x4ea [8 total] Hamstring scoops x4ea [8 total] Quad stretch x4ea [8 total] Bodyweight Cossack Squat x3ea [6 total] Worlds Greatest Stretch x1ea side [3 tuck&turns] Plank Shoulder Taps x6ea [12 total] And/or 5:00 on Cardio of Choice - Air Assault Bike @ 4 RPE - Treadmill: Walk on incline greater than 5.0 - Rower @ 4 RPE

B

Single Leg Vertical Jump & Land

2 x 3

C1

Barbell Deadlift

4 x 6

C2

Band Pull-Apart

3 x 8

D

Calf Raise

3 x 12

E

Cossack Squat

4 x 5

F

Close Grip Bench Press

3 x 12

G

Backward Sled Drag

2 x 20 @ 45 lb

Friday
Week 1 Day 6 - Rest+Recovery/Make-up Day

A

T Spine Foam Roll

1 x 10

B

Thoracic Extension on Foam Roller

1 x 10

C

Quad Foam Roll

1 x 10

D

Foam Roll IT Bands

1 x 7

E

Calf Foam Roll

1 x 10

Friday
Week 1 Day 6 - Stretching

A

Hamstring Stretch

1 x 1:00

B

Butterfly Stretch

1 x 0:45

C

Pigeon Stretch

1 x 1:00

D

Couch Stretch (Hip Flexors)

1 x 1:00

Saturday
Week 1 Day 7 - Rest+Recovery/Make-up Day

A

T Spine Foam Roll

1 x 10

B

Thoracic Extension on Foam Roller

1 x 10

C

Quad Foam Roll

1 x 10

D

Foam Roll IT Bands

1 x 7

E

Calf Foam Roll

1 x 10

Saturday
Week 1 Day 7 - Stretching

A

Hamstring Stretch

1 x 1:00

B

Butterfly Stretch

1 x 0:45

C

Pigeon Stretch

1 x 1:00

D

Couch Stretch (Hip Flexors)

1 x 1:00

Coach
coach-avatar Justin Davis

Coach Davis has been coaching tactical operators, high school athletes, and weekend warriors full time since 2015. In that time, he has gotten soldiers, airmen, and sailors into Spec. Ops units, advanced their careers, and brought PT failures up to the passing standard. JD Strength is postured and ready to help you pass your PT test, conditioning test, and everything in between.

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Simple Training, Extraordinary Results

People don’t care how much you know until they know how much you care. All of us at JD Strength take pride in offering you programming and workouts that work. You will have access to this program for life upon purchase, and we sincerely hope you enjoy! Tra

Get The Bulk Blueprint
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FAQs
What do I do if the exercise is unfamiliar?
All exercises come with a video and/or points of performance to help guide you through the unknown.
The Bulk Blueprint