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Built For Life Performance 12-Week

Built For Life I Nick Jones

Strength & Conditioning, Speed, Power Sports , Tactical / Military, Functional Training

Coach

Nick Jones

Built For Life is for people who want to stay athletic, strong, and capable even with a busy schedule. It’s built for professionals, tactical athletes, first responders, and parents who want real performance, not random workouts.

Why Built For Life? Because it’s grounded in science and real-world experience, not trends. Created by a CSCS/TSAC-F coach, Marine veteran, former college football player, and SWAT Officer, this system blends evidence-based training with the demands of real life.

You’re not just getting workouts—you’re getting a complete performance program that builds power, strength, endurance, and mobility in a way that fits your lifestyle.

If you want a program that respects your time, pushes your ability, and makes you strong, fast, and durable for life, Built For Life is built for you.

$99

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Top 5 Benefits of Built For Life

Built For Life gives you easy, structured workouts you can follow step by step, with video demos for every exercise so you can train safely and confidently. You’ll track your progress through built in logging and performance trends, train anywhere with the mobile-friendly app, and experience a professional, premium-quality program from start to finish.

Features

Access to your coach

Direct guidance and support from a qualified strength coach to keep you accountable, informed, and progressing.

Programming 5 days per week

Every phase is built using proven S&C principles, ensuring smart progression, balanced training, and measurable results.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed instruction

Coaching cues and training methods come from real-world tactical and athletic performance experience and academic knowledge.

Delivered through TrainHeroic

Your entire program lives in a user-friendly app with clean design, easy navigation, and powerful training tools.

Equipment

Required

Barbell // Dumbbells // Kettlebells // Pull Up bar // incline bench // Sled/ Prowler // Bands // Trap Bar

Recommended

Grip Roller

Sample Week

Week 1 of 12-week program

Sunday

Phase 1 Week 1 Day 1

Lunge Series

1 x 3

Band Lateral Walk

2 x 10

Supported Unilateral Squat To Hinge

2 x 10

Sprint Day Dynamic Warmup

Acceleration Sprints

5 x 10 @ _ , _ , 25, 25, 25 %

Broad Jump.

4 x 2

Front Squats

4 x 5

Banded Hip Distraceton

3 x 30

BB Glute Bridge

3 x 8

Ipsilateral Single Leg RDL

3 x 8

Copenhagen Knee Up

@ 15

Side Star Abductor

@ 15

Ab Roller

3 x 8

Monday

Week 1 Day 2

Run/ Row/ Bike

1 x 5:00

Eccentric Pushup

@ 15

Shoulder Angels

2 x 10

Band Pull through/ Pull apart

2 x 10

MB Chest Slam

4 x 5

Close Grip BB Floor Press

4 x 5

Neutral Grip Pull Up

4 x 5

Incline DB Press

3 x 10

Chest Supported Row

3 x 10

Seated T-Spine

3 x 6

Dips

3 x 8

Plank.

3 x 45

400 m Sprint

3 x 400

Tuesday

Week 1 Day 3

Run/ Row/ Bike

1 x 5:00

Supported lateral squat

2 x 10

Hip Pry From Bench

2 x 10

Side Lying DB Press

2 x 8

T Spine Rotation

1 x 10

MB Lateral Toss

4 x 5

SA KB Snatch

4 x 5

Lateral Box Jumps

4 x 2

Hand Release Eccentric Deficit Pushup

4 x 5

Inverted Row w/ iso

4 x 10

Band pallof press

3 x 10

Landmine Rotations

3 x 8

SA Farmers Carry

3 x 30

Wednesday

Week 1 Day 4

Lunge Series

1 x 3

Band Lateral Walk

2 x 10

Supported Unilateral Squat To Hinge

2 x 10

Sprint Day Dynamic Warmup

Flying 10s

4 x 10

DB Squat Jump

3 x 5

Trap Bar Dead Lift

4 x 5

Banded Dead Bug

3 x 10

Zercher Split Squat

3 x 8

Lateral Lunge.

3 x 8

Scap Pull - Knee Raise Hold

3 x 30

Thursday

Week 1 Day 5

Run/ Row/ Bike

1 x 5:00

Power Push Up Close to Wide

2 x 6

Band Shoulder Walk

2 x 5

Scap Push Up

2 x 10

Scap Pull Up

2 x 10

Seated DB OVHD Press

3 x 10

DB Lateral Raise.

3 x 10

Band Pull Apart

3 x 20

Tricep Rollbacks

3 x 10

Barbell Curl to Press

3 x 10

Plank.

3 x 60

Grip Roller

3 x 2

Band OVHD Tricep EXT

3 x 30

Band Hammer Curl

3 x 30

Tempo Run

1 x 10:00

Friday

Week 1 Day 6

Coach

More from Built For Life I Nick Jones

Nick Jones

CSCS/TSAC-F coach with a Master’s in Exercise Science from The Citadel. A former Marine, college football player, and now a SWAT Officer, husband, and father of three. I use a science-based approach to help busy people become strong, fast, and durable in and out of the gym.

Why Built For Life Stands Apart

Choose a program that builds real athletes. Built For Life delivers strength that lasts and performance that transfers to real life at work, at home, and under pressure. If you want a science based system that makes you strong, fast, and durable. This prog

Get Built For Life Performance 12-Week

FAQs

Who is this program for?

Built For Life is designed for anyone who wants to get stronger, faster, and more athletic — from busy professionals to tactical athletes, former athletes, and parents who still want to train with purpose.

How long are the workouts?

Most sessions take 45–60 minutes, making it manageable for busy schedules.

What if I’m a beginner?

The program is scalable. If you know basic lifts (squat, hinge, push, pull), you can follow this program. Each exercise includes a video demo.

Is this program good for fat loss or muscle gain?

Yes — it builds muscle, increases strength, and boosts conditioning. Pair it with proper nutrition, and you’ll see changes in body composition.

What makes this different from other programs?

It’s built on science, real-world experience, and purposeful design — created by a CSCS/TSAC-F coach, Marine veteran, college football player, and SWAT Officer.

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Built For Life Performance 12-Week

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