The Bulk Blueprint
JD Strength
Strength & Conditioning, General Fitness, First Responders, Law Enforcement, Tactical / MilitaryA 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
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
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
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
A
Treadmill Work
1 x 18:00 @ 4
B
Stationary Bike
1 x 20:00 @ 4
C
Rower
1 x 12:00
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
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
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
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
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
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.
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
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