Burkel Performance
Burkel Performance
Strength & ConditioningStrength. Endurance. Work Capacity. Updated Daily.
Burkel Performance is the daily training system I personally follow to build strength, increase work capacity, and stay physically prepared for the demands of life and duty.
I’m Damon Burkel — father, law enforcement officer, and NASM Certified Trainer — and this is the exact style of training I rely on every day to stay strong, capable, and ready for whatever comes next.
This program was built from real-world experience. It blends barbell strength training, hypertrophy work, and running into a structured system designed to build muscle, improve endurance, and develop lasting durability.
Every workout has a purpose. Every week builds on the last.
With this programming, you'll receive consistent, effective training designed to help you perform at a higher level.
A
Bench Press
4 x 10
B
DB Incline Bench
4 x 10
C
Chest Flies
3 x 12
D
Dips
3 x 12
E
Upright Rows
4 x 8
F1
Tricep Extensions
3 x 12
F2
Face Pulls
3 x 12
A
Run
1 x 30:00 @ 4
A
BB Back Squat
4 x 8
B
BB Front Squat
3 x 8
C
RDL
4 x 8
D
Bulgarian Split Squats
3 x 8
E
DB Lunges
3 x 10
F1
Leg Extensions
4 x 12
F2
Leg Curls
4 x 12
A
Run
1 x 30:00 @ 4
A
Overhead Press
4 x 10
B
Close Grip Bench
4 x 8
C
Arnold Press
4 x 10
D1
DB Lateral Raise
4 x 8
D2
DB Front Raises
4 x 8
E1
Tricep Extensions
3 x 12
E2
Face Pulls
3 x 12
A
Run
1 x 30:00 @ 4
A
Deadlift
4 x 8
B
Pull Ups
3 x 8
C
Bent Over Barbell Row
4 x 6
D
Lat Pull Down
4 x 12
E
Seated Row
4 x 12
F
Back Extensions
4 x 12
A
Run
1 x 30:00 @ 4
A
EZ Bar Curls
4 x 12
B
Skull Crushers
4 x 12
C
Seated DB Curls
3 x 12
D
Tricep Extensions
3 x 12
E1
DB Lateral Raise
4 x 12
E2
DB Front Raises
4 x 12
F
Hammer Curls
3 x 15
A
Run
1 x 30:00 @ 4
Conditioning
A
Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor" From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005. For time: 1mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1mile Run Scale: .5mile Run 50 Pull-ups 100 Push-ups 150 Air Squats .5mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.
Damon Burkel
Father, Law Enforcement Officer, NASM Certified Trainer with 10+ years of training experience
No more program hopping. My system will provide you the tools to be ready and capable.
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Burkel Performance
Burkel Performance
Burkel Performance
