BP DAILY

Burkel Performance

Strength & Conditioning, Bodybuilding, Mobility, Functional Fitness
Coach
Damon Burkel

BP 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.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. Each week Coach Damon will host a group check-in call via Zoom.
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going, all through an app.
Equipment
Required
Garage or Home Gym
Recommended
Full Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Active Recovery

A

Active Recovery

1 x 20:00

Monday
Upper Body (MASS PROTOCOL)

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

Tuesday
Leg Day 1 (MASS PROTOCOL)

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

Wednesday
Active Recovery

A

Active Recovery

1 x 20:00

Thursday
Push Day (MASS PROTOCOL)

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

Friday
Pull Day (MASS PROTOCOL)

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

Saturday
Leg Day 2 (MASS PROTOCOL)

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

Coach
coach-avatar 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.

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LIMITED TIME PROMO!!

USE CODE "NOLAN" TO GET 50% OFF YOUR FIRST MONTH!

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FAQs
Who is The BP DAILY for?
Busy parents, shift workers, and health driven individuals. In short, if you want to be built, capable, and consistent — BP DAILY was made for you.
How many days a week is BP DAILY?
BP DAILY is 6 days per week, depending on your schedule. It’s flexible, with sessions programmed to be effective even if you only hit a few days.
What if I don't have a gym?
All you should need is a a garage with some dumbbells and bands. The program is actively developed out of a garage gym.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

BP DAILY
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BP DAILY
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BP DAILY
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