BFL Return to fitness 9-Week
Built For Life I Nick Jones
Strength & ConditioningBuilt For Life – Return to Fitness is a 9-week, 3-day-per-week full-body program designed to help you safely rebuild strength, conditioning, and confidence after time away from structured training.
This program is built for busy professionals, first responders, tactical athletes, and parents who want to return to training the right way—without burnout, guesswork, or random workouts. Each week focuses on progressive full-body training that restores movement quality, builds foundational strength, and reintroduces athletic conditioning in a controlled, sustainable manner.
Created by a CSCS / TSAC-F coach, Marine veteran, former college football player, and SWAT Officer, Built For Life – Return to Fitness blends evidence-based programming with real-world demands. The result is a time-efficient system that prioritizes durability, work capacity, and long-term performance.
A1
Run/ Row/ Bike
1 x 5:00
A2
Band Lateral Walk
2 x 10
A3
Lunge Series
2 x 3
A4
Air Squats
2 x 10
A5
T Spine Rotation
1 x 10
A6
Pushups
2 x 10
A7
Band Pull through/ Pull apart
2 x 10
B1
Front Squats
3 x 5
B2
Box Jump.
3 x 5
B3
Banded Hip Distraceton
3 x 30
C1
BB Bench Press
3 x 5
C2
Kneeling DB Row
3 x 8
D1
Echo Bike
4 x 20
D2
Copenhagen Knee Up
2 x 15
A1
Run/ Row/ Bike
1 x 5:00
A2
Band Lateral Walk
2 x 10
A3
Lunge Series
2 x 3
A4
Air Squats
2 x 10
A5
T Spine Rotation
1 x 10
A6
Pushups
2 x 10
A7
Band Pull through/ Pull apart
2 x 10
B1
Trap Bar Dead Lift
3 x 5
B2
Skater Jump
3 x 3
B3
Banded Dead Bug
3 x 10
C1
Seated DB OVHD Press
3 x 6
C2
Neutral Grip Pull Up
3 x 5
D1
BB Glute Bridge
3 x 8
D2
Plank.
3 x 45
A1
Run/ Row/ Bike
1 x 5:00
A2
Band Lateral Walk
2 x 10
A3
Lunge Series
2 x 3
A4
Air Squats
2 x 10
A5
T Spine Rotation
1 x 10
A6
Pushups
2 x 10
A7
Band Pull through/ Pull apart
2 x 10
B1
Reverse Lunge.
3 x 5
B2
KB Swing
3 x 6
C1
Incline DB Press
3 x 8
C2
Chest Supported Row
3 x 8
D1
Back Extensions
3 x 12
D2
Hanging Knee Raises
3 x 10
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 evidence-based approach to help busy people become strong, fast, and durable in and out of the gym.
Return to Fitness gives you a clear, proven path back to training without burnout or guesswork. Build strength, restore confidence, and create a foundation for lifelong performance—on your schedule, with a plan that’s built to last.
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