Bullet Proof Body Program
Bullet Proof Body Program
I have done everything that will be posted below and my system works! I will never make my clients or
athletes do anything I have never done, and I only give people programs that I have completed and that
I know work 100%.
Just a WARNING THOUGH: This is not for everyone, if you are looking to sit around and not train hard
towards your goals it simply won’t happen! This takes time, dedication, and a little bit of craziness to
attain! It takes a warrior mentality!
Every session you hit, you need to prepare for battle, going as hard as you can! 100% and leave nothing
on the battle field.
Every single session prepare yourself to go to battle. Once you step onto the training ground have
confidence that you are going to KILL your training session. Know in your mind and body that you will
give every ounce of sweat and tear your muscle fibers to shreds! Always keep going knowing that
someone is out there working harder than you. If that doesn’t keep you hungry I don’t know what does!
This mindset is what will push you to get that extra rep, and to run a little farther, to hold on a little
longer. 70% mental 30% physical, the will to keep going will get you where you want to be!
If you are willing to work hard, get some sweat dripping, chase after your goals, and have a warrior
mentality! Then this is for YOU!
You can expect to get stronger, faster, more explosive, lean, mean, and overall athletic!
Whether you are a current athlete, ex-athlete, parent, coach, or anyone looking to get back into shape,
this system is for you!
This program is designed for anyone who is looking to get lean and shredded up! It will also build
explosive power and strength throughout the body. It will destroy fat and build a very athletic
foundation. Like I said before if you’re a division one wrestler all the way to a stay at home parent
looking to get back in shape this is for you!
This program is designed to get you as lean and mean as possible! It is an awesome way to increase your
foundational strength, speed, coordination, agility, and mindset when training!
This program trains you for everyday life, not just on the field. We need to train for anything at any time;
we are human athletes, born to be as athletic as possible and to perform at our highest potential!
This system will take your mind, and body to a whole new level so be ready, stay hungry and train for
battle!
The Bullet Proof Body program is designed for you to do a 3 week on 1 week off training method. The
weeks that you are training you need to be going ALL OUT! Hitting the training sessions with 100%
intensity and every single ounce of hard work that you have in you! You need to be fully mentally
prepared before/during/after your sessions, as well as physically prepared to put your body through the
ringer!
We are no longer “working out” This is a TRAININ SESSION! Developing yourself, and your physical
being. When you step foot into your battle ground, you MUST ALWAYS BE PREPARED FOR BATTLE!
On the 4th week of training we call this a de-load week, or an off week. Which means you hit your
training so hard for 3 weeks that the 4th week is for you to stay active in different ways then hitting the
sessions prescribed in the program. This is used for recovery, lowering the intensity and volume for a
weak and keeping your body always guessing what is coming next! I personally use this technique and
know it works for a fact! I have had some of my biggest gains in the gym come from this method so
believe me this works!
STOP! Before you even think about committing to this program take a moment to think about your goals!
Where you want to be and where you see yourself in the next week, month, and 3 months from now!
YOU MUST HAVE A CLEAR FOCUS ON WHERE YOU WANT TO BE! NOTHING WILL STOP YOU FROM
ATTAINING YOUR GOALS! NO ONE WILL GET IN YOUR WAY! THIS IS YOU AND YOUR JOURNEY! Please
send me a copy as well ([email protected])
DATE:______________
1)
2)
3)
Warm-up
Prepare for battle [email protected] Page 7
BULLET PROOF BODY PROGRAM
Foam roll and jump rope for 5-10 minutes prior to the warm-up… make sure to stretch out any spots
that you know need extra work as well ex. Knees/back/shoulders/hips Here is a link to how to foam
roll prior to a workout… http://www.youtube.com/watch?v=M5cFAYlccvQ
1. Jumping jack
2. Body weight squat
3. Alternating lunges + overhead stretch
4. 10 mountain climbers + 1 push ups
5. Groiners
6. Seal jacks
7. Hip extensions
8. Band pulls
9. Super mans
10. Slow full chest to ground burpees
WARM UP
The warm-up is just as/if not more important than the workout! You need to be warmed up to train at the
intensity to reach your goals!
*Make sure that after each workout you do a “cool down” by either doing some slow jogging or walk after,
followed by stretching and mobility exercises for the muscle groups that you used!
Length of the session: The point of this program is to be as intense as possible, no sitting around and talking, stay
focused and on task! You want to get in, hit it hard and get out! The more time spent in the gym the less time the
body has to recover! We want our body to recover as much as possible to set a timer and get going!
Resting time: There is no “set” resting time! You take the time you need in order to keep your intensity at the
same level. Other than that don’t waste time and keep moving!
The only time these rules change is when we are doing our sprints and explosive work! On the Killer Cardio days,
you may be asked to do sprints. In order to see results with these types of exercises we need to let our bodies
recover before hitting the next rep.
Record your progress: THIS IS HUGE! In order to see any differences you need to record everything. Go buy a
journal before you even start this! Every workout needs to be recorded, how you feel, how long it took, what felt
heavy, what felt light… etc.. RECORD EVERYTHING! It’s the only way to track your progress.
Whenever you see SUBMAX anywhere: It means to do as many reps as you can but cut yourself 2-3 reps short
before you would normally fail. Example if your max push-ups is 40 stop your set at 35 reps.
A.M.R.A.P: As Many Reps as Possible… when you see this you have a set time ex. 5 minutes… If the workout called
for a 5 minute AMRAP of burpees… you will do as many burpees as possible in 5 minutes! If it says do 6 burpees
and 5 push ups, you will complete both of them and then keep repeating the cycle until the time is up!
E.M.O.T.M: Every Minute On The Minute, means once a minute starts you have 60 seconds to complete
movement required… then the remainder of the minute is yours to rest before the next minute starts… Ex. 5
burpees EMOTM for 5 minutes…. You would complete 5 burpees which would take 10 seconds, and have 50
seconds to rest until you need to go again! Be careful these get hard as time goes on!
OFF TRAINING DAYS: When you have a scheduled “off” day in the program, that means NO TRAINING! This day is
strategically implemented into the program for your body to heal and recover and get stronger! We get stronger in
our resting periods! However, this doesn’t mean you shouldn’t be stretching, mobilizing, and foam rolling, and
being an active human being! Just stay out of the gym ;] Weeks/Phases: the weeks should be broken down like
this…
Week 2: up the weights, push yourself to work harder and fast then the week before, you have the technique
down.
Week 3: BREAK RECORDS! SHATTER OLD TIMES AND WEIGHTS WITH OUTSTANDING FORM!
*** Also when you see the program if movements are grouped together, that means to super set them, and go
from one movement right to the next.
Example: You would hit 5 burpees then 5 pushups right away. Little to-no rest.
1A) 5 burpees
Phase 1
1B) 4x sub max pull-ups *immediately after bench… (can modify with bands/TRX/assistance machine)
3x for time:
20 KB swings
10 push ups
4x
15 supermans
3x for time:
10 squat jumps
3x
20 flutter kicks
20 scissor kicks
Day 3: OFF
Run each amount of distance prescribed as fast as possible and then rest the amount of time it took you to
complete and then go onto next distance and repeat!
1A: 100m
1B: 400m
1C: 800m
1D: 1200
*Record each time for each distance and total time of entire workout.
Day 5: OFF
Rest/recover/mobilize/walk/short jog/relax
Day 6:
Full Body
3x
1C) 10 groiners
3x
6 minute A.M.R.A.P (as many reps as possible) * make sure to record and get better each week!
10 KB swings
8 Ball slams
1A) 1 E.M.O.T.M box jumps till you find your max height
3x
4A) 6 DB step ups per leg onto box *as heavy as possible
5 minute A.M.R.A.P
20 knee tucks
30 Russian twists
1D) 1 800m
3x reps 12-
10-8
3B) V sits
1C) 15 burpees
3x
4x for time:
10 thrusters
10 minute A.M.R.A.P
10 knees to elbows
100m run
4x’s through:
Bear crawl
Frog jump
Duck walk
Crab walk
DAY 7: OFF
Rest/recover/mobilize/walk/short jog/relax
Phase 3: BREAK
RECORDS!
DAY 1: Upper
3x
3x
Then…
12 DB power cleans
10 toes to bar
10 burpees E.M.O.T.M for 10 minutes… If you fall off and can’t complete 10 in the minute rest the next
minute and hop back on!
Then….
3x for time:
20 jacks
1 minute plank
3A) 3x 10 pick up squats *pick up Sandbag/DB/KB and squat overhead and then put back down
1C) 3x 10 v-sits
10 box jumps
10 groiners
50 mountain climbers
HILL SPRINTS!!
Find a hill with a 20-30% incline with about 20-35 yards to sprint up!
Sprint all the way to the top and walk back down
Complete as many feet elevated push ups as possible in 1 minute rest 1 minute then..
6 thrusters
10 burpees
8 box jumps
Rest 1 minute
DAY 7: OFF
Rest/recover/mobilize/walk/short jog/relax
*Click the link below that will take you straight to the youtube video with all the movements in the
program. *everything can be done with a barbell/kettle bell or modified for you! Please send any
questions to my e-mail and I will help you as much as possible!
https://www.youtube.com/watch?v=GGFHkt486UM
Remember to keep the mind of a warrior, train aggressive and for purpose. Make this your journey and
take one step, one rep, one breath at a time to achieve your goals. Remember nothing happens
overnight. You need to constantly be working hard and do what it takes to make your dreams come
true. DON’T QUIT! If you have before and after pictures please send them in with a testimonial for me!