BLDRHOME: Training by Park Roberts in TrainHeroic

Boulder Athletics

Functional Fitness, Functional Training, Bodybuilding

Coach

Park Roberts

Features
7 sessions per week
Must use App app to view and log training
Team Training

$25 / mo

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STRENGTH + CONDITIONING

Each day includes strength work (push, pull, squat, hinge, carry) modified for minimal equipment but built to challenge you. As well as a conditioning component adapted from our programming to build work capacity and keep your engine running. Six sessions per week. Two different lower-body, upper-body, and full-body days. 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 days. That means if you only train three days a week, you're still hitting everything. M-W-F gives you one lower, one upper, and one full body. T-TR-S does the same. Pick the schedule that fits your life.

NOT JUST A BACKUP PLAN

BLDRHOME was originally built to pull out when you're traveling or can't make it into the gym. But don't sleep on this programming. It's a complete, standalone program 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.

FUNCTION & FREEDOM

We believe 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 trained from your living room, garage, hotel gym, or backyard.

Features

Programming 6 days per week

Two different lower body, upper body, full body days, followed by a conditioning piece. Every movement has a purpose. Every week builds on the last.

Exercise Video Guidance

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

Delivered through TrainHeroic

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

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