BP DAILY
Burkel Performance
Strength & Conditioning, Bodybuilding, Mobility, Functional FitnessBP DAILY is a 6-day training system designed for high-demand lifestyles. If you’re a busy professional, first responder, or everyday athlete who wants to build muscle, stay lean, and perform with purpose, this program is for you.
Each 30–45 minute workout combines bodybuilding structure with athletic performance work — helping you look the part and move with power. You'll train smart, recover well, and progress without burnout.
🔧 What You Get: ✅ 6 new workouts per week
✅ 30–45 minute sessions
✅ Full-body training split with strength, hypertrophy & conditioning
✅ Video demos, exercise notes, and progression guidance
✅ Designed for commercial or garage gyms
💥 Built For You If: You want to get stronger and leaner without spending hours in the gym
You’ve outgrown generic plans and need structure that works
You want to train like an athlete — even with a packed schedule
You care about looking fit and performing better in life
📲 Program Delivery: Workouts are delivered through the TrainHeroic app, with full access to your training calendar, progress tracking, and coaching support.
Join BP DAILY and build a body that performs — inside and outside the gym.
A
Active Recovery
1 x 20:00
A
Incline Bench Press
3 x 8
B
Incline DB Fly
3 x 10
C
Pull-Up
3 x 10
D
Seated Lateral Raise
3 x 10
E
Pendlay Row
F
Split Stance Overhead Tricep Extension
3 x 10
G
Seated Incline DB Curls
3 x 10
H
Cardio
1 x 10:00
A
Lying Leg Curl
3 x 15
B
DB Bulgarian Split Squat
3 x 8
C
Romanian Deadlift
3 x 8
D
Leg Extension
3 x 15
E
Elevated Single Leg Body Weight Calf Raise
3 x 20
F
Cable Crunch
A
Active Recovery
1 x 20:00
A
Bench Press
3 x 10
B
Seated DB Press
3 x 10
C
DB Fly
3 x 12
D
DB Lateral Raise
3 x 12
E
Split Stance Overhead Tricep Extension
3 x 12
F
Tricep Kick Back
3 x 15
G
Lying Leg Raise On Bench
3 x 20
H
Cardio
1 x 12:00
A
Lat Pull Downs
3 x 10
B
Chest-Supported DB Row
3 x 10
C
Cable Facepull
3 x 12
D
DB Shrug
3 x 12
E
EZ Bar Curl
3 x 12
F
Preacher Curl
3 x 15
G
Cardio
1 x 10:00
A
Front Squat
3 x 10
B
Lying Leg Curl
3 x 12
C
DB Walking Lunge
3 x 10
D
Back Extension
E
Elevated Body Weight Calf Raise
3 x 20
Damon Burkel
I’m Damon Burkel — coach, father, and state trooper who’s lived the struggle of balancing life, work, and fitness. I help everyday people cut through the noise, build strength, and train with purpose using simple, proven methods that fit your schedule and get results.
When you join a team you’re getting more than programming, you’re joining an online community.
BP DAILY
BP DAILY
BP DAILY
