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BFL Strong & Conditioned 6-Week

Built For Life I Nick Jones

Strength & Conditioning, Endurance
Coach
Nick Jones

BFL Strong & Conditioned is a performance-based training system designed to build strength, muscle, conditioning, and durability at the same time. It blends structured strength work with conditioning that improves anaerobic capacity and endurance—without burning you out.

$49
Get BFL Strong & Conditioned 6-Week
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You'll Get
Real strength through loading and progression Muscle growth that supports performance, not just appearance Improved conditioning so you can handle high effort repeatedly Athletic movement and mobility to stay healthy and resilient Consistency with training that fits a busy schedule
Features
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Access to your coach
Direct guidance and support from a qualified strength coach.
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Programming 7 days per week
Every phase is built using proven S&C principles, ensuring smart progression, balanced training, and measurable results.
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Exercise Video Guidance
Instructional videos to guide you.
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Detailed, expert instruction
Coaching cues and training methods come from real-world tactical and athletic performance experience and academic knowledge.
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Delivered through TrainHeroic
Your entire program lives in a user-friendly app with clean design, easy navigation, and powerful training tools.
Equipment
Required
Barbell // Dumbbell // Kettlebell // Bike/Rower // Pull Up Bar // Box // Landmine
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Run/ Row/ Bike

A2

Air Squats

2 x 10

A3

Lunge Series

2 x 3

A4

Pushups

2 x 10

A5

ECC Pull up

2 x 5

B1

Box Jump.

5 x 5

B2

Front Squats

5 x 5

B3

Neutral Grip Pull Up

5 x 5

C1

Ipsilateral Single Leg RDL

3 x 10

C2

Alternating DB Incline Press

3 x 10

D1

Plank.

3 x 60

D2

Tricep Rollbacks

3 x 10

Monday
Week 1 Day 2

A1

Run/ Row/ Bike

A2

Air Squats

2 x 10

A3

Lunge Series

2 x 3

A4

Pushups

2 x 10

A5

ECC Pull up

2 x 5

B1

Echo Bike

5 x 20

B2

MB Rainbow Slam

5 x 5

B3

DB SA Push Press

5 x 5

B4

KB Swing

5 x 10

B5

Renegade Row no pushup

5 x 10

Tuesday
Week 1 Day 3

A1

Run/ Row/ Bike

A2

Air Squats

2 x 10

A3

Lunge Series

2 x 3

A4

Pushups

2 x 10

A5

ECC Pull up

2 x 5

B1

Power Push Up

5 x 5

B2

Close Grip BB Floor Press

5 x 5

B3

Inverted Row w/ iso

5 x 10

C1

BB Glute Bridge

3 x 10

C2

Seated DB OVHD Press

3 x 10

D1

Zottman Curl

3 x 10

D2

Copenhagen Knee Up

@ 15

Wednesday
Week 1 Day 4

A1

Run/ Row/ Bike

A2

Air Squats

2 x 10

A3

Lunge Series

2 x 3

A4

Pushups

2 x 10

A5

ECC Pull up

2 x 5

B1

Echo Bike

40, 30, 20, 10

B2

Row

40, 30, 20, 10

B3

Run.

400, 300, 200, 100

Thursday
Week 1 Day 5

A1

Run/ Row/ Bike

A2

Air Squats

2 x 10

A3

Lunge Series

2 x 3

A4

Pushups

2 x 10

A5

ECC Pull up

2 x 5

B1

Broad Jump.

5 x 3

B2

Trap Bar Dead Lift

5 x 5

B3

weighted Pull Ups (Pronated)

5 x 5

C1

Zercher Split Squat

3 x 8

C2

Deficit Banded Pushup

3 x 12

D1

DB Lateral Raise.

3 x 15

D2

Band OVHD Tricep EXT

3 x 15

Coach
More from Built For Life I Nick Jones
coach-avatar 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.

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Why Built For Life Stands Apart

Strong & Conditioned is designed to develop lasting strength, work capacity, and resilience that carry over to real life—at work, at home, and under pressure. Built on sound training principles, this program improves strength, conditioning, and durability

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