Boulder Athletics

Strength & Conditioning
Coach
Park Roberts

Features
6 sessions per week
Must use App app to view and log training
Team Training
$25 / mo
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STRENGTH WITH PURPOSE
Every movement, every phase, every week has a purpose. The same lifts come back throughout the cycle, so you can build confidence, refine technique, and watch your numbers climb. This isn't random programming. It's a structured system designed to help you move better, lift heavier, and live stronger. Each cycle builds a foundation that strengthens your life inside and outside the gym.
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FUNCTION & AESTHETICS
Fitness should make you feel good and look good. Our goal is to help you build a body that's as capable as it is confident. One that can swing a golf club, run, jump, sprint, climb mountains, ski fresh powder, crush the trails, run an ultra, or chase your kids around the park without missing a beat. Being capably strong is the mission. Looking great is the bonus.
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HOW IT CONNECTS
BLDRHYBRID is built directly from BLDRSTRENGTH. Every session starts with the same primary lift and first accessory. From there, the remaining work is swapped for conditioning that pairs with the day's training. You get the same strength foundation plus the conditioning to back it up. If you ever want a pure strength day, switch to BLDRSTRENGTH. No ground lost.
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TRAIN YOUR WAY
Six unique sessions per week, but you don't have to do all six. Every week follows the same structure: two lower body, two upper body, two full body. Train three days and you hit everything. Train six and you get the full picture. Pick the days that fit your schedule, your energy, and your life. The programming works either way.
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WHO IT'S FOR
You want to be strong and well conditioned. You don't want to choose between lifting heavy and having a motor. You believe training should make you better at life, not just better at the gym. You hike, you golf, you ski, you run, you chase your kids. You want a program that builds the engine to do all of it. If that's you, this is your program.
Features
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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.
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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.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Nothing Is Random
Every session is written with intent. You'll know the why behind every movement, every rep scheme, every rest period.
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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.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 7 Day 1

A

Zercher Squat

6 x 3

B

Step-Ups

4 x 12

Circuit

C

AMRAP 4 30 Wallballs 20 American KB Swings (mod) Max Ring Rows in remaining time... Rest 1 minute... AMRAP 4 30 American KB Swings 20 Ring Rows Max Wallballs in remaining time... Rest 1 minute... AMRAP 4 30 Ring Rows 20 Wallballs Max American KB Swings in remaining time...

Monday
Week 7 Day 2

A

DB Bench Press

4 x 10

B

YTW

4 x 15

Circuit

C

For time 100 Double-Unders 50 Sit-Ups 25 Hang Power Cleans (light) 80 Double-Unders 40 Sit-Ups 20 Hang Power Cleans (light/mod) 60 Double-Unders 30 Sit-Ups 15 Hang Power Cleans (mod) 40 Double-Unders 20 Sit-Ups 10 Hang Power Cleans (mod/heavy) 20 Double-Unders 10 Sit-Ups 5 Hang Power Cleans (heavy) Time cut off 18 minutes.

Tuesday
Week 7 Day 3

A

Hang Power Clean + Power Clean

8 x 1

B

Straight Leg Deadlift

4 x 8

Circuit

C

For time 2 Rounds 500/400m Row 400m Run immediately into... 10 Rounds 10 Alternating DB Snatch (mod) 4 Burpee Box Jumps (short) Time cut off 20 minutes.

Wednesday
Week 7 Day 4

A

Bulgarian Split Squat

4 x 10

B

Barbell Hip Thrust

4 x 15

Circuit

C

20 Rounds for time 6 DB Walking Lunges (mod) 6 DB Thrusters (mod) 6 Toes-to-Bar Time cut off 20 minutes.

Thursday
Week 7 Day 5

A

Strict Press

6 x 3

B

Feet Elevated Ring Row

4 x 12

Circuit

C

For time 5 Strict Pull-Ups 20/14 Calorie Assault Bike 5 Strict Pull-Ups 40 Push-Ups 20/14 Cal Assault Bike 5 Strict Pull-Ups 60 Plate Ground To Overhead (mod) 40 Push-Ups 20/14 Calorie Assault Bike 5 Strict Pull-Ups 120 Double-Unders 60 Plate Ground To Overhead 40 Push-Ups 20/14 Calorie Assault Bike 5 Strict Pull-Ups Time cut off 20 minutes. It’s an ascending chipper where each new round adds one movement to the front; then, you always finish with 5 Strict Pull-Ups. Round 1: 5 strict pull-ups Round 2: 20/14 cal Assault Bike → 5 strict pull-ups Round 3: 40 push-ups → 20/14 cal bike → 5 strict pull-ups Round 4: 60 plate ground-to-overhead → 40 push-ups → 20/14 cal bike → 5 strict pull-ups Round 5: 120 double-unders → 60 plate G2OH → 40 push-ups → 20/14 cal bike → 5 strict pull-ups

Friday
Week 7 Day 6

A

Romanian Deadlift

4 x 10

B

Reverse Lunges

4 x 12

Circuit

C

60 Rounds for time (partner) 2 Power Cleans (mod) 3 Front Squats (mod) 4 Lateral Burpees Over The Bar Time cut off 40 minutes. .... 30 Rounds for time (individual) 2 Power Cleans (mod) 3 Front Squats (mod) 4 Lateral Burpees Over The Bar Time cut off 40 minutes.

Coach
More from Boulder Athletics
coach-avatar Park Roberts

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Stop Guessing, Start Progressing

Strength isn't built by chance. You don’t need another random workout, you need a plan with purpose. TRAINBLDR delivers proven programming designed to help you move better, look stronger, and live ready for anything. Start now and feel the difference.

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FAQs
What's the difference between BLDRHYBRID and BLDRSTRENGTH?
Both start with the same primary lift and first accessory. BLDRSTRENGTH adds more strength and accessory work. BLDRHYBRID swaps the remaining work for conditioning that pairs with the day's training. Same foundation, different finish.
What equipment do I need?
Required: barbell, dumbbells, kettlebells, squat rack, bench, pull-up bar, resistance bands. Recommended: plyo boxes, wall balls, rower, bike, ski erg, fan bike, rings, landmine setup.
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 good for someone who also runs, hikes, or plays sports?
That's exactly who this is for. BLDRHYBRID builds strength and conditioning together so you're ready for whatever you do outside the gym.
Can I switch to BLDRSTRENGTH or BLDRHOME?
Yes, anytime. All three programs are built from the same foundation. Switch based on how you feel, where you are, or what your body needs that day. No progress lost.
How often does the programming change?
Every cycle is written fresh. No recycled workouts, no templates. Structured progression built by the same coach since 2017.
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.
The Proof
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