Brick by Brick - Build Functional Strength and Size

BRICK BY BRICK 

Build Functional Strength and Size

In this 7-week program you will build strength and size that carries over beyond the gym

Are you a former athlete - or someone who simply wants to get as strong and built as possible? As a former college athlete I know how it feels to be lost in the weight room when your competition days are over. 

If you can relate then this program is built for you! Over 7 weeks of deliberate training, you'll increase strength, add size, and stop wasting time guessing whether your workouts are actually working. Every session is designed with one goal in mind: helping you become an absolute brick wall.

Brick by brick. Built using the same principles inside this program.

No shortcuts. No gimmicks. Just consistent hard training built around progressive overload.

Start Building Today!

About the Program:

This program includes:

• 2 upper-body training days per week
• 2 lower-body training days per week

Each 60+ minute workout includes:

• A quick, efficient warm-up
• Strength training with assigned percentages
• Accessory work to support strength and muscle growth

The program is divided into three distinct training phases:

Phase 1:

Eccentric Strength (Weeks 1 to 2)

Build control through a full range of motion and create the foundation for long-term strength and hypertrophy. If you can’t control the weight, you can’t own it.

Phase 2:

Isometric Strength (Weeks 3 to 4)

Develop strength in weak positions by improving stability, positional awareness, and force production where most people break down.

Phase 3: 

Max Strength (Weeks 5 to 7)

Reduce volume, increase intensity, and put your previous work into action by moving serious weight and pushing your max strength higher.

Who This Program Is For

Anyone looking to improve both strength and size through an efficient, evidence-based training system.

Start your Transformation Today!

Powered by Bridge!

You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app. 

A few key benefits: 

• Exercise videos and cues to walk you through every movement
• Custom weight prescriptions based on your previous sets
• Easy tracking in the app so you can see your progress in real time!
• Daily readiness surveys to check in on how you're feeling and performing

Recommended Equipment: Full gym 

Ready to train? Let's get started!