New

REVAMPED

Pritchard Performance

General Fitness
Coach
Jimmy Pritchard

Ask yourself if any or all of these issues apply to you:

  • Have you hit a plateau and stopped making progress?

  • Are you bored with the same old routine?

  • Are you tired of being overworked and under recovered?

  • Are you unsure of where to take your program?

  • Do you want to lose fat and gain muscle or "recomp"?

If you answered "yes" to any or all of these questions, REVAMPED is for you!

This program is meticulously designed to get you back on track with 3 days of strength training and 3 days of conditioning packed into one week which meets YOU where YOU are currently at.

Forget the cookie cutter "bro-split" programs that shove "chest & tri" days down your throat and give this program a try today which includes unique, challenging, and fun exercises day in and day out promised to keep you engaged!

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The Answer You've Been Searching For
- Gain Muscle - Burn Fat - Get rid of those little nagging injuries - Enjoy your workouts again
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
Dumbbells
Recommended
Kettlebells // Barbell // Heavy Resistance Bands
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Glute Bridge

1 x 10

A2

Quadruped Bird Dogs

1 x 10

A3

Quadruped Knee Circles

1 x 10

A4

Reach - Roll - Lift

1 x 5

A5

World's Greatest Stretch

1 x 3

B1

Jump Rope

1 x 2:00

B2

Bent Over MB Slams

3 x 10

B3

Turkish Get-Up

3 x 2

C1

Z-Press

3 x 12

C2

Bird Dog Row

3 x 12

D1

Powell raise

3 x 12

D2

DB Pullover w/ Floor Glute Bridge

3 x 12

D3

TRX Tricep Extension

3 x 12

Finishing Circuit - EMOM

E

EMOM (Every Minute on The Minute): Min 1) 120 battle rope alternating waves (60 each) Min 2) 20 KB Swings Min 3) 30 Plank Pull Throughs (15 each side) Min 4) 20 DB Thrusters Min 5) 20 MB Slams ***Complete all of the reps at the top of each minute (i.e. 120 battle rope alt. waves) and rest until the start of minute 2 to then begin KB swings. The faster you get each movement done, the more rest you have. Once one round is complete, rest 2-3 minutes and repeat 1-2 more times.

Monday
Week 1 Day 2

Conditioning

A

45-60 min of steady state aerobic activity. You can run, bike, do the assault bike, etc. Aim to keep your heart rate at ~60-70% of max (ex. 220-age x 0.65 ---> 220-30 x 0.65 = 124)

B1

Lateral Bear Crawls

3 x 10

B2

Dead-Bug

3 x 10

B3

Russian Twist

3 x 30

B4

Walking Plank

3 x 30

Tuesday
Week 1 Day 3

A1

Glute Bridge

1 x 10

A2

Quadruped Bird Dogs

1 x 10

A3

Quadruped Knee Circles

1 x 10

A4

Reach - Roll - Lift

1 x 5

A5

World's Greatest Stretch

1 x 3

B1

Jump Rope

1 x 2:00

B2

Lunging MB Slams

3 x 5

B3

Sumo Squat and Reach

3 x 5

C1

Spanish Squat

3 x 12

C2

Band Hamstring Curls

3 x 8

D1

TRX Single Leg Squat

3 x 8

D2

SL MB RDL w/ Reach

3 x 8

D3

Kneeling Ab Rollout

3 x 8

Assault Bike Ladder

E

- Complete 0.5mi as quickly as possible on the assault bike - Complete 50 jumping jacks and a 50 second plank - Complete 0.4mi as quickly as possible on the assault bike - Complete 40 jumping jacks and a 40 second plank - Complete 0.3mi as quickly as possible on the assault bike - Complete 30 jumping jacks and a 30 second plank - Complete 0.2mi as quickly as possible on the assault bike - Complete 20 jumping jacks and a 20 second plank - Complete 0.1mi as quickly as possible on the assault bike - Complete 10 jumping jacks and a 10 second plank ***Record the time it takes you to complete this circuit

Wednesday
Week 1 Day 4

Conditioning

A

45-60 min of steady state aerobic activity. You can run, bike, do the assault bike, etc. Aim to keep your heart rate at ~60-70% of max (ex. 220-age x 0.65 ---> 220-30 x 0.65 = 124)

Thursday
Week 1 Day 5

A1

Glute Bridge

1 x 10

A2

Quadruped Bird Dogs

1 x 10

A3

Quadruped Knee Circles

1 x 10

A4

Reach - Roll - Lift

1 x 5

A5

World's Greatest Stretch

1 x 3

B1

Band Assisted Reverse Nordic Curls

2 x 10

B2

Split Stance Rotational MB Slam

2 x 8

C1

Band Resisted Barbell Deadlift

4 x 6

C2

Pull-Up

4 x 8

D1

KB Push Ups

3 x 12

D2

Single Leg Bench Glute Bridge

3 x 8

D3

Copenhagen Plank

3 x 15

Conditioning

E

Tabata Circuit

***Tabata = 20sec on 10sec off x8 (4min total) -Squat Jumps (2x in a row) -Mountain Climbers (2x in a row) -SA KB swings (switch arms each set or every rep) (2x in a row) -Scissors (2x in a row) -Rest 2 minutes after each round and repeat 1-2x more

Friday
Week 1 Day 6

Incline Treadmill Circuit

A

-8min Weighted Incline Treadmill Walk -20 Goblet Squats, 20 DB Lateral Raises, 20 Straight Leg Sit Ups -6min Weighted Incline Treadmill Walk -15 Goblet Squats, 15 DB Lateral Raises, 15 Straight Leg Sit Ups -4min Weighted Incline Treadmill Walk --10 Goblet Squats, 10 DB Lateral Raises, 10 Straight Leg Sit Ups -2min Weighted Incline Treadmill Walk -5 Goblet Squats, 5 DB Lateral Raises, 5 Straight Leg Sit Ups

Coach
coach-avatar Jimmy Pritchard

Jimmy Pritchard brings 7+ years of training experience to the table having worked with athletes at the Olympic, NHL, NFL and Division I collegiate level. He is a certified Strength and Conditioning specialist (CSCS), Registered Strength and Conditioning coach (RSCC), and Tactical Strength and Conditioning Facilitator (TSAC-F) all through the NSCA

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What do you have to lose?

You've tried everything else, stop wasting your time. Get a program from somebody who's spent years studying and dedicating their life to getting you the results you deserve.

Get REVAMPED
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FAQs
What if I'm a beginner?
You can do this! Everything in this program can be scaled according to your own personal fitness level and experience.
What if I have questions?
Send them our way! We are here to help, simply drop us a message in the chat and we will get to you as soon as possible. Most exercises come with a detailed description and video tutorial about proper execution.
What if I miss a day or can't do the entire program?
That's ok! It happens, this program is designed to get you back to feeling your best for the long run. It's a marathon, not a sprint.
REVAMPED