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BLDRHOME

Boulder Athletics

Strength & Conditioning

Coach

Park Roberts

TRAIN WITH PURPOSE. ANYWHERE.

You don't need a gym to train like you have one. BLDRHOME is built directly from the same programming our members follow at Boulder Athletics in Boulder, CO. Every session starts with the same structure, the same movement patterns, and the same progression as our in-gym programs, adapted for dumbbells, kettlebells, and minimal equipment but designed to hit the same stimulus and deliver the same results.

This isn't a backup plan. BLDRHOME is a complete, standalone program you can run full time and make serious progress on. Six sessions per week, strength and conditioning in every one, new programming written fresh every cycle by the same coach who programs for our gym members since 2017.

That said, if you train at a gym most of the time, BLDRHOME is designed to closely match the work you'd be doing in BLDRSTRENGTH and BLDRHYBRID. So when you travel or train from home for a week, you pick up right where you left off. No ground lost.

This is how our gym members train. Now it's available to you, wherever you are.

$25 / mo

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STRENGTH + CONDITIONING

Every session is built around real strength work: push, pull, squat, hinge, carry. All modified for minimal equipment but programmed to challenge you. After the strength piece, you hit a conditioning component adapted from BLDRHYBRID to keep your engine running. Six unique sessions per week. Every movement has a purpose. Every week builds on the last.

TRAIN YOUR WAY

Six days of programming are available every week, but you don't have to do all six. Every week follows the same structure: two different lower body, upper body, and full body sessions. Train three days a week, and you're still hitting everything. M-W-F gives you one lower, one upper, and one full body. T-Th-S does the same. Pick the schedule that fits your life.

NOT JUST A BACKUP PLAN

BLDRHOME started as a way to keep training when you're traveling or can't make it to the gym. But don't sleep on this program. It's a complete, standalone system you can run full-time and make serious progress on. The sessions are structured, the weights go up over time, and every cycle is written fresh, not recycled. Train at home because you want to, not just because you have to.

FUNCTION & FREEDOM

Training should make your life better, not revolve around a gym. BLDRHOME is for the person who wants real programming they can do anywhere, whether that's a permanent home setup or a hotel gym on the road. Build a body that can hike a 14er, chase your kids, crush a trail run, or hold its own on the golf course. All from your living room, garage, hotel gym, or backyard.

Features

Access to your coaches

Have a question about a movement? Need a swap? Your coaches are one message away in the app. Real people, real answers.

Programming 7 days per week

Seven sessions per week, including a recovery day with guided stretch routines. Three is the minimum dose: one lower, one upper, one full body.

Exercise Video Guidance

Every movement has a demo video, no guessing, just results.

Nothing Is Random

Every session is written with intent. You'll know the why behind every movement, every rep scheme, every rest period.

Delivered through TrainHeroic

Sweating over a PDF is so last year. One app with everything you need to start seeing real results. Show up, execute, repeat, results.

Equipment

Required

Dumbbells, kettlebells, plyo box, bands

Recommended

A pull-up bar and a bench

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 4 Day 1

Goblet Squat

DB RDL

Weighted Step Ups

DB Box Squat

Standing DB Calf Raise

Suitcase Carry

Circuit

AMRAP 30 400m Run 50 Step-Ups (25 each, unweighted) 100m DB Farmers Carry (mod) 50 Step-Ups Goal: steady aerobic pace. You should feel like you could go 10 more minutes when done.

Monday

Week 4 Day 2

DB Bench (R/L/B)

1-Arm DB Row

Rear Delt Flyes

DB Floor Press

DB Bicep Curls

Plate Hold Dead Bug

Circuit

15 Rounds for Time 1 Dual DB Hang Power Clean 2 Dual DB Snatches 3 Dual DB Push Press 4 Burpees 10 Double-Unders (or 20 single-unders) Time cap: 20 minutes Weight = moderate/heavy but sustainable. Unbroken early. Grind late.

Tuesday

Week 4 Day 3

2-arm DB Clean

DB Split Squat

Bent Over DB Row

DB Push Press

DB RDL

V-Ups

Circuit

EMOM x 24 Min 1: 200m Run (or 40 sec treadmill) Min 2: 8–10 Burpee Box Step-Overs (or burpee broad jumps if no box) Min 3: 40 sec Jump Rope Min 4: Rest Deload feel. Nothing maximal. Move well.

Wednesday

Week 4 Day 4

DB Curtsy Squat

Cyclist Goblet Squat

Staggered Stance DB RDL

Weighted Walking Lunges w/ Leg Drive

Standing DB Calf Raise

Paloff Press with Rotation

Circuit

Every 5 Minutes for 25 Minutes 400m Run 30 DB Thrusters (light/mod) Rest the remainder of each 5-minute window. Goal: finish in 3:30–4:15 range to earn recovery!

Thursday

Week 4 Day 5

1-Arm DB Seated Strict Press

Chest-Supported DB Row

Band Pull-Apart

Single Arm DB Floor Press

DB Pullover

DB Plank Pull Through

Circuit

Tabata Jump Rope Tabata Push-Ups Tabata Air Squats Tabata Sit-Ups (8 x 20 sec on / 10 sec off = 4 minutes each) Complete all 4 minutes before moving to the next movement. Deload intensity, not effort. Quality reps.

Friday

Week 4 Day 6

DB Clean and Rotational Press

DB Reverse Lunge

DB Renegade Row

DB Push Press

Suitcase Deadlift

Russian Sit-Up

Circuit

For Time (Partner) 1000 Weighted Step-Ups (mod) Every 5 minutes, stop and perform: 200m Run together Start with the run. Single DB step-ups, hold however you want. Time cap: 50 minutes .... For time (individual) For Time 500 Weighted Step-Ups (mod) Every 5 minutes, stop and perform: 200m Run Start the workout with the run. Time cap: 50 minutes This is aerobic muscular endurance. Not frantic. Not sloppy. Just steady suffering.

Saturday

Week 4 Day 7

Upper Body Mobility

Lower Body Mobility

Coach

More from Boulder Athletics

Park Roberts

I've been training since 2008 and coaching since 2013. I ran a strength and conditioning program for 4.5 years before founding Boulder Athletics in Boulder, CO in 2017. Every session has been written by me since day one. Not templates. Not recycled. Fresh programming, every cycle. My goal is simple: help you become the most fit, capable, confident version of yourself.

Capable is the mission. Consistency is the method.

A little space, some basic equipment, and the drive to show up. We'll take care of the rest.

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FAQs

What equipment do I need?

Required: dumbbells, kettlebells, plyo box, and bands. Recommended: a pull-up bar and a bench. That's it. No barbells, no machines, no excuses.

Can I run this full time or is it just for travel?

Both. BLDRHOME is a complete standalone program. You can run it as your primary training program and make serious progress. It also pairs seamlessly with BLDRSTRENGTH and BLDRHYBRID when you want to switch.

How many days per week should I train?

Six unique sessions are available every week. Three is the minimum recommended dose: one lower, one upper, one full body. Anything beyond that is gravy.

Is this the same programming as the gym?

Yes. Every session is built from the same structure our in-gym members follow at Boulder Athletics, adapted for minimal equipment but designed to hit the same stimulus and progression.

What if I don't know a movement?

Every exercise has a demo video. No guessing, no Googling. Press play, follow along.

How often does the programming change?

Every cycle is written fresh. No recycled workouts, no templates. New programming, structured progression, built by the same coach since 2017.

Can I switch between programs?

Yes. All three BLDR programs are built from the same foundation. You can swap between BLDRHOME, BLDRSTRENGTH, and BLDRHYBRID anytime without losing progress.

What if I'm a beginner?

You're welcome here. Every movement is scalable. Start where you are, follow the progression, build from there.

What if I want access to all three programs?

TRAIN BLDR gives you BLDRSTRENGTH, BLDRHYBRID, and BLDRHOME for $39/mo. That's all three programs for less than the cost of two. Switch between them anytime based on your day, your equipment, or your mood. One subscription, every scenario covered.

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