BOSX Performance Hub

BOSX FOUNDATION RESET6-Week Strength Rebuild (Gym Required)If you’ve trained before but feel stuck, inconsistent, or beat up, this is your reset.RLS: Foundation Reset is a 6-week, gym-based program designed to restore joint control, clean up movement patterns, and rebuild baseline strength without grinding your body down.You train 3 days per week using a fixed structure that emphasizes:• Squat and hinge mechanics• Balanced press and pull work• Single-leg stability• Core control• Low-impact conditioningThere are no max attempts.No random volume.No chaotic programming.Each week builds progressively so strength becomes repeatable — not temporary.This program is ideal for:• Lifters over 30• Anyone restarting after inconsistency• Athletes coming off time away• People who feel tight, unstable, or plateauedBy the end of 6 weeks, you should feel:• More stable under load• Cleaner in your squat and hinge• Stronger without joint irritation• Ready to move into higher intensity workThis is not a beginner workout.It’s the structural base serious training requires.6 weeks.3 days per week.Gym access required.Stop starting over.

RUN BETTER6-Week Running Performance SystemRun Better is a 6-week structured training program designed to improve running efficiency, work capacity, movement quality, and overall conditioning.Whether you’re preparing for a 5K, returning to running, improving fitness, or building a stronger aerobic foundation, this system provides a clear progression without excessive mileage or random workouts.This isn’t a running challenge.It’s a structured development system.What You’ll Build✓ Running Capacity✓ Aerobic Fitness✓ Movement Efficiency✓ Lower Body Strength✓ Work Capacity✓ Recovery ToleranceHow It WorksOver 6 weeks, you’ll progress through a structured sequence designed to improve your ability to produce and sustain output.Each training week combines:• Running Development• Movement Preparation• Strength Support Work• Recovery & Capacity BuildingEvery phase builds on the previous week to improve performance without excessive fatigue.Training StructureDuration: 6 WeeksFrequency: 3 Training Sessions Per WeekEach session includes:• Dynamic Warm-Up• Running Session• Strength & Stability Work• Recovery ProtocolWho This Is ForThis program is ideal for:• Former athletes returning to conditioning• Adults preparing for a 5K or fitness event• Individuals wanting better endurance• Team sport athletes building an aerobic base• Anyone looking to run better without excessive mileageIncluded✓ 6-Week Running Program✓ Full BridgeAthletic App Access✓ Exercise Demonstration Videos✓ Progress Tracking✓ Structured Weekly Progressions✓ Mobile Access (iOS & Android)Recommended EquipmentRunning ShoesTrack, Road, Trail, or TreadmillOptional:DumbbellsResistance BandsBenchThe goal is simple:Run farther.Run stronger.Run more efficiently.Stop Guessing. Start Operating.Powered by BOSX.

BASELINE CALIBRATIONStop Guessing. Start Operating.Baseline Calibration is the first phase of the RLS Training System.This 4-week program is designed to establish your true training baseline by improving movement quality, developing foundational strength, and creating consistent training habits before progressing into more advanced phases.Most people never reach their potential because they skip the foundation.Baseline Calibration gives you the structure needed to train with purpose and confidence.WHAT YOU’LL BUILD• Movement Competency
• Strength Foundations
• Training Consistency
• Work Capacity
• Technical ProficiencyPROGRAM DETAILSDuration: 4 WeeksFrequency: 3 Training Sessions Per WeekEach session includes:• Movement Preparation
• Primary Strength Development
• Accessory Training
• Conditioning FinishersPhasePurpose# of weeks# of daysRLS: BASELINE CALIBRATIONPhase 1 establishes your true working strength range.43Delivered Through BridgeAthleticWHO THIS IS FOR• Adults returning to training
•Former athletes rebuilding a foundation
• Individuals seeking structure and accountability
• Anyone tired of random workoutsPHASE OBJECTIVEEstablish your true working strength range and movement capacity before entering future RLS training phases.Assessment First. No Guesswork.Powered by BOSX.Recommended Equipment:Dumbbells, Bench, TRX or Rings, Cable Machine, Plyo BoxReady to train? Let's get started!

BOSX Men’s Performance8-Week Strength & Performance SystemBuild strength. Gain lean muscle. Improve body composition.BOSX Men’s Performance is an 8-week structured training system designed for men who want to train with purpose and achieve measurable results. Whether you’re getting back into the gym, rebuilding after time away, or looking for a proven system to take your training to the next level, this program gives you a clear roadmap from Day 1 through Week 8.No random workouts. No wasted time. Just a progressive system built to help you become stronger, leaner, and more athletic.Who It’s ForMen ready to build strength and muscleFormer athletes looking to regain their edgeBusy professionals who need structureLifters tired of guessing what to do nextWhat You’ll Get8-week progressive strength and performance program4 structured training sessions each weekBuilt-in movement preparation and recovery workProgressive overload with planned training phasesExercise video demonstrationsDelivered through the BOSX training platform so you can train anywhereWeekly Training StructureDay 1 – Lower Body StrengthDay 2 – Total Body PerformanceDay 3 – Upper Body StrengthDay 4 – Recovery, Mobility & CapacityEvery session builds on the previous one, creating consistent progress without unnecessary complexity.What You Can ExpectIncrease total-body strengthBuild lean muscleImprove body compositionMove better and recover more effectivelyDevelop long-term training consistencyLeave with a repeatable system you can continue using beyond Week 8Why BOSX?Most people don’t fail because they lack motivation.They fail because they lack a system.BOSX Men’s Performance removes the guesswork by giving you a structured plan that progresses week after week, allowing you to focus on showing up, putting in the work, and making measurable progress.Stop Guessing. Start Operating.Train with a system built for long-term performance.Powered by BOSX | Bowens Human PerformancePowered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.What’s Included• Comprehensive Training Plan: 8-week program with detailed instructions for each day.• Progress Tracking Tools: Using Bridge, monitor your strength, endurance, and hypertrophy gains.• Video Tutorials: Clear demonstrations of pillar prep, movement prep, and exercises.• Exclusive Online Support: Join an exclusive instagram community of like-minded individuals for accountability and motivation.A few key benefits:1. 10% Strength Increase: Measurable progress across core lifts like squats, bench press, and deadlifts.2. Functional Gains: Build strength that translates to real-world performance, not just gym numbers.3. Hypertrophy Focus: Targeted accessory work enhances muscle size and symmetry.4. Strategic Testing Phase: Week 8 tests your progress, giving tangible proof of your improvement.5. Efficient Training Schedule: 4 focused sessions per week, balancing intensity and recovery.6. Enhanced Recovery & Mobility: CARE days and mobility work keep you strong, supple, and ready to perform.7. Scalable for All Levels: Clear progression ensures both beginners and experienced lifters succeed.Recommended Equipment: Access to dumbbells, barbells, resistance bands, and a bench is ideal to maximize results in the DENT program.Ready to train? Let's get started!Join today and let's start training together!

BOSX Power9-Week Strength & Power SystemTrain to produce force—not just lift heavier.BOSX Power is a 9-week structured training program designed to develop explosive strength, improve athletic performance, and increase total-body power through progressive Olympic lifting, strength training, and movement development.Whether you’re an athlete preparing for competition or an experienced lifter looking to move with greater speed and explosiveness, BOSX Power provides a structured progression that builds the qualities that transfer beyond the weight room.Who It’s ForAthletesFormer athletesExperienced liftersCoaches training explosive athletesLifters ready to move beyond traditional strength trainingWhat You’ll BuildExplosive PowerTotal-Body StrengthRate of Force DevelopmentOlympic Lifting TechniqueMovement QualityAthletic PerformanceWhat You’ll Get9-week progressive training systemOlympic lifting progressionsLower- and upper-body power trainingStrength developmentPlyometric integrationMovement preparationRecovery recommendationsExercise video demonstrationsProgram Highlights✔ Olympic Lift Progressions✔ Explosive Strength Development✔ Progressive Weekly Loading✔ Power & Plyometric Training✔ Structured Recovery✔ Built Around Athletic PerformanceWhy BOSX Power?Strength is the foundation.Power is how you express it.This program combines structured strength training with Olympic lifting and explosive movement to help you produce force faster, move more efficiently, and train like an athlete.Stop Guessing.Start Operating.Powered by BOSX

Women’s PerformanceBuild Strength. Improve Body Composition. Train for the Long Game.Women’s Performance is a 17-week structured training system designed to help you build strength, improve body composition, and create lasting consistency without extreme diets, endless cardio, or random workouts.This is not a challenge.It’s not a quick fix.It’s a proven progression built to help you develop a stronger body that performs better and lasts longer.What You’ll Build✓ Strength✓ Lean Muscle✓ Better Movement Quality✓ Improved Work Capacity✓ Training Consistency✓ Long-Term ConfidenceHow It WorksTraining is delivered through four progressive phases over 17 weeks.Each phase builds on the last, allowing your body to adapt without excessive fatigue or burnout.Phase 1: Foundation & CapacityBuild movement quality, stability, and consistency.Phase 2: Strength DevelopmentIncrease total-body strength and improve load tolerance.Phase 3: Muscle & Body CompositionBuild lean muscle while improving overall body composition.Phase 4: Performance IntegrationCombine strength, conditioning, and resilience into a sustainable long-term system.Training Structure17 Weeks3 Sessions Per WeekEach session includes:• Movement Preparation• Strength Training• Accessory Development• Recovery & Cool DownWho This Is ForThis program is ideal for women who:• Want fat loss without extreme methods• Want strength without feeling beat up• Are tired of starting over• Want a structured plan they can actually follow• Value long-term health and performanceIncluded✓ 17-Week Training Program✓ Full BridgeAthletic App Access✓ Exercise Demonstration Videos✓ Progress Tracking✓ Readiness Monitoring✓ Structured Phase ProgressionRecommended EquipmentDumbbellsBenchCable MachineTRXPlyo BoxStop guessing.Start operating.Powered by BOSX.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 movementCustom weight prescriptions based on your previous setsEasy 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 performingReady to train? Let's get started!Join today and let's start training together!

BOSX Performance System12 Weeks of Personalized Training & NutritionThe BOSX Performance System is a fully customized 12-week coaching experience designed to improve strength, body composition, movement quality, and long-term performance. Every program is built around your goals, training history, schedule, available equipment, and lifestyle, then delivered through the Bridge Athletic platform.This isn’t a template with your name on it. It’s a structured performance system designed specifically for you.⸻What’s Included12-week personalized training programCustomized nutrition planBOSX performance programmingBridge Athletic app accessIndividualized exercise selection and modificationsEquipment and schedule customizationMonthly program updatesEmail support for program questions⸻Best ForThis program is designed for individuals who want expert programming without the commitment of ongoing private coaching.Ideal for:Building strengthImproving body compositionAthletic performanceReturning to consistent trainingImproving movement qualityBuilding a sustainable fitness routine⸻How It WorksStep 1Complete your purchase.Step 2Receive and complete your performance intake questionnaire.Step 3Your training and nutrition plan are built around your goals and delivered through Bridge Athletic.Step 4Begin your 12-week program and receive monthly updates as you progress.⸻Important to KnowThe BOSX Performance System includes personalized programming and nutrition with scheduled updates throughout your 12-week plan. This service does not include daily coaching, unlimited messaging, or fully customized weekly programming revisions.