Program Length - 4 weeks
Training Days per week - 5 days
Beginner to intermediate
Block periodization -Movement familiarization block - focusing on movement quality & motor control.
Program Description: This program will focus on building a solid foundation for: -Fundamental movements
Mon | Sq pattern | Aerobic capacity | Upper (Hypertrophy) TUE | Push Pattern | Anaerobic capacity | Lower (Hypertrophy) Wed | Pull Pattern | Grip work | Legs (Hypertrophy) Thur | Active Rest walking| Breath work | Movement Prep Fri. | Pick-up & Carry | Anaerobic capacity | Pull (Hypertrophy) Sat. | GPP | Push (Hypertrophy)
A1
Deep Squat Hold
2 x 5 @ 10
A2
Hip-Airplane
2 x 6
A3
Bulgarian Split Squat w/TKE
1 x 15
B
Hatfield Squat
4, 4, 4, 2, 6 @ 76, 77, 78, 84, 66 %
C
Kettlebell Swing
3 x 0:30
D
Z- Press
3 x 5
E
Incline DB Press
3 x 12
F
Supine Cable Chest Fly
3 x 12
G1
21's cable curls
2 x 21
G2
Tricep Ext w/ Rope
2 x 0
A1
Tactical Frog w/ Ext Rotation holds
2 x 3 @ 5
A2
T-spine Ext on Accu roller
2 x 3 @ 8
A3
Banded Tricep Kickbacks
1 x 20 @ 5
B
Floor Press w/ Chains
4 x 2 @ 73, 74, 75, 76 %
C
Larson Press
1 x 1:00 @ 45 lb
D
Walking Lunges
2 x 80
E
Toes Elevated DB RDL
3 x 10
F
Stability ball rollout
4, 4, 0 @ 8
A1
Hip 90/90 Transition
2 x 0:45
A2
mcgill deadbug
2 x 6
A3
Single Leg RDL
1 x 15
B
Trap Bar RDL
4, 5, 5, 5, 5 @ 80, 69, 71, 74, 66 %
C
Suit case Carry w/Trap bar
3 x 40 @ 5, 6, 7
D1
Heels elevated /Goblet Sq
2 x 15
D2
Quad Extension
2 x 15
E
GHR
2 x 0 @ 7
F
Toe Elevated Calf Raise
2 x 20
G
Shin Box Get-Up
2 x 6
A1
Deep Squat Hold
2 x 5 @ 8
A2
Mcgill Bird Dog
2 x 6
A3
Split Squat w/ TKE
1 x 15
B
Farmers carry W/Trap Bar
@ 5, 6, 7
C
Trap Bar Deadlift (High Handles)
1 x 0 @ 84 %
D
Chest Supported Db Row
3 x 12
E
Wide Grip Lat-pulldown
3 x 15
F
Seal Row
3 x 6
A
Turkish Get Up
3 x 1
B
Kneeling Core Rotations
3 x 12
C
Copenhagen Adduction
2 x 6 @ 7
D
Dips
12, 12, 0
E
Floating push up Feet Elevated
3 x 10 @ 8
F
Banded I,Y,T
2 x 15 @ 6
I am Tyson Hunt, Owner & Head coach at Bison Strength Athletics. We build strong foundations for performance by teaching primal human movements. By optimizing common patterns like push, pull, pick-up & carry. We foster, healthy habits, and emphasize injury mitigation while alleviating or preventing pain.
Our methodology is to program for longevity, allowing you to sustain strength, mobility and overall well-being well into your 70s and beyond. Inspired by legends like Rudy Kadlub, who sets world records at 76, you too can achieve incredible feats. Join us
Get BSA Phase 1: Calm Before the StormPowerlifter
Verified Athlete"After two knee surgeries and six years away from lifting due to pain, I struggled to get back in the game. With bison strength, I not only lost 150 pounds but also returned to powerlifting without pain. I’m competing again, even winning a first-place medal at my last meet! This truly changed my life"
Business owner
Verified Athlete"After a car accident left me with a spinal fusion and broken ribs, I struggled to get back in shape. Tyson not only got me lifting comfortably and pain-free but also helped me deadlift 335 pounds for reps! I’m stronger than ever!"
Powerlifter
Verified Athlete"I came to Bison Strength with a goal to deadlift 300 pounds before my wedding withch was a year out. I went from 245 to an incredible 385 by the big day! Now, I’m competing in powerlifting and absolutely loving it. This journey has been life-changing!"
Fitness enthusiasts
Verified Athlete"We came to get stronger—my wife had shoulder issues, and I was new to powerlifting. She’s now pain-free and stronger than ever! all my lifts skyrocketed & my deadlift went from 255 to 473 I won second place in my first meet after only 7 months of powerlifting. Coach Tyson exceeded our expectations!"