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BLDRSTRENGTH

Boulder Athletics

Powerlifting, Bodybuilding

Coach

Park Roberts

Pure strength. No fluff. All progress.

BLDRSTRENGTH is where it all starts. Every session is built around a primary compound lift with targeted accessory work designed to build muscle, reinforce movement patterns, and make you genuinely, measurably stronger. No random workouts. No burnout. Just structured programming that progresses week after week. You'll move with purpose, lift with intent, and feel stronger every cycle. This is the foundation that every other Boulder Athletics program is built from.

Built for the ones who love the process and live for the work.

$25 / mo

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STRENGTH THAT SHOWS

Getting great changes how you look. More muscle, better posture, a physique that's built from work, not machines. BLDRSTRENGTH is designed to build real, functional strength while dialing in your body composition. You'll move better, stand taller, and feel more capable in everything you do. The strength is the priority. The way you look is the byproduct.

BUILT TO LIFT

Every session starts with a primary compound lift: squat, bench, deadlift, strict press, or a pulling variation. From there, you move into targeted accessory work designed to support that lift and build muscle where it matters. No conditioning. No rushing. Just focused time under the bar with a plan that progresses every week. This is where real strength is built.

THE FOUNDATION

Every Boulder Athletics program starts here. BLDRHYBRID takes the primary lift and first accessory from BLDRSTRENGTH and adds conditioning. BLDRHOME adapts the same movements for minimal equipment. If you run any other BLDR program, the strength work you're doing comes from this one. This is the foundation. Everything else is built on top of it.

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 maximize your gains. Pick the days that fit your schedule, your recovery, and your goals. The programming works either way.

WHO IT'S FOR

You want to get stronger. Period. You're not chasing a sweat or trying to burn calories. You want to squat heavier, press more, deadlift bigger numbers, and build a physique that reflects the work you put in. You like structure. You like progress. You like knowing that every time you walk into the gym, there's a plan waiting for you. If that's you, this is your program.

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

Instructional videos to guide your practice and make execution easy

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.

Equipment

Required

Barbell // Dumbells // Kettlebells // Squat Rack // Bench // Resistance Bands // Pull-Up Bar

Recommended

Glute Ham Developer // Plyo Boxes // Wall balls // Landmine Setup // Rings

Sample Week

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

Sunday

Week 1 Day 1

Back Squat

5 x 5

Pause Back Squat

3 x 10

Romanian Deadlift

3 x 12

DB Walking Lunge

3 x 10

Standing Barbell Calf Raise

3 x 15

Barbell Ab Rollout

3 x 20

Monday

Week 1 Day 2

DB Floor Press

4 x 10

1-Arm DB Row

3 x 15

DB Lateral Raise

3 x 15

Tricep Pushdown

3 x 15

DB Bicep Curls

3 x 15

Hollow Hold

3 x 60

Tuesday

Week 1 Day 3

3-Position Clean

5 x 1

Goblet Squat

3 x 15

Clean Pull

3 x 3

Split Stance Romanian Deadlift

3 x 8

Strict Bodyweight Pull-Up

3 x 8

Front Rack Carry

3 x 40

Wednesday

Week 1 Day 4

Front Squat

4 x 10

DB Bulgarian Split Squat

3 x 15

Hamstring Curl on Slides

3 x 15

Backward Band Walk

3 x 40

Single-Leg Calf Raise

3 x 15

Side Plank on Elbows

3 x 60

Thursday

Week 1 Day 5

Bench Press

5 x 5

Strict Bodyweight Pull-Up

3 x 10

Strict Press

3 x 10

Chest-Supported DB Row

3 x 12

Skull Crushers

3 x 12

Russian Sit-Up

3 x 20

Friday

Week 1 Day 6

Deadlift

4 x 10

Zercher Squat

3 x 6

Hang Clean Pull

3 x 5

Single Leg RDL

3 x 15

Push Press

3 x 8

Toes to Bar

3 x 15

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.

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 BLDRSTRENGTH and BLDRHYBRID?

Both start with the same primary lift and first accessory. BLDRSTRENGTH keeps going with more strength and accessory work. BLDRHYBRID swaps that for conditioning. Choose STRENGTH if you want maximum time under the bar and maximum gains.

Is this just for advanced lifters?

No. The programming is scalable. Week 1 starts at moderate effort so you can learn the movements and find your working weights. The progression is built in from there.

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.

Can I add conditioning on my own?

Yes, but if you want conditioning built into the program, check out BLDRHYBRID. It uses the same lifts from BLDRSTRENGTH and adds conditioning that pairs with each day's work.

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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