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12 Weeks | Six training days per week | Strength, muscle, conditioning, and mobility
Be a bro. Enjoy the lifts and chase the pump.
Be a pro. Train with purpose, follow the progression, and respect recovery.
Be a Bro, Be a Pro takes a classic body-part split and builds it around the realities of tactical work. You’ll train to get stronger and build muscle, with conditioning and dedicated mobility built into the week.
The split works well for tactical professionals because every session has a clear focus. When shifts run long or field time changes your schedule, you know exactly what you’re walking into on your next training day. You can move leg day away from a physically demanding shift or use a mobility day when you need a lighter session. If duty takes a day off the calendar, pick up where you left off and keep the progression moving.
Day 1: Back/Posterior Chain
Day 2: Chest
Day 3: Mobility, Core & Grip
Day 4: Legs
Day 5: Arms
Day 6: Recovery Flow Options
You choose your main strength movements, including your squat, press, and hinge, based on your equipment, experience, and goals. The remaining exercises are prescribed, with rep ranges that give you a clear target for progression. Accessories change each block while the weekly split stays familiar.
A typical garage gym or standard public gym should have what you need. A rack, barbell and plates, bench, dumbbells, and a pull-up bar will cover most of the lifting. Bands or dumbbells can fill in for cable work, and you can adapt conditioning to the equipment or space you have. If you’re unsure what to swap, reach out to us. We’ll help you choose a substitute that serves the same purpose in the session.
#CommandYourTraining
Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.
Once you purchase this program, you will receive a downloadable file link. Please note:
You must download and save the program to your device within 24 hours of purchase.
After 24 hours, the download link will expire permanently and cannot be re-accessed.
We do not re-issue download links once they have expired.
If you fail to save the file and need access again, you will be required to re-purchase the program.
We recommend downloading to a desktop or secure cloud folder immediately after purchase.
Thank you for understanding — and for treating this training system with the same discipline it’s built to develop.
12 Weeks | Six training days per week | Strength, muscle, conditioning, and mobility
Be a bro. Enjoy the lifts and chase the pump.
Be a pro. Train with purpose, follow the progression, and respect recovery.
Be a Bro, Be a Pro takes a classic body-part split and builds it around the realities of tactical work. You’ll train to get stronger and build muscle, with conditioning and dedicated mobility built into the week.
The split works well for tactical professionals because every session has a clear focus. When shifts run long or field time changes your schedule, you know exactly what you’re walking into on your next training day. You can move leg day away from a physically demanding shift or use a mobility day when you need a lighter session. If duty takes a day off the calendar, pick up where you left off and keep the progression moving.
Day 1: Back/Posterior Chain
Day 2: Chest
Day 3: Mobility, Core & Grip
Day 4: Legs
Day 5: Arms
Day 6: Recovery Flow Options
You choose your main strength movements, including your squat, press, and hinge, based on your equipment, experience, and goals. The remaining exercises are prescribed, with rep ranges that give you a clear target for progression. Accessories change each block while the weekly split stays familiar.
A typical garage gym or standard public gym should have what you need. A rack, barbell and plates, bench, dumbbells, and a pull-up bar will cover most of the lifting. Bands or dumbbells can fill in for cable work, and you can adapt conditioning to the equipment or space you have. If you’re unsure what to swap, reach out to us. We’ll help you choose a substitute that serves the same purpose in the session.
#CommandYourTraining
Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.
Once you purchase this program, you will receive a downloadable file link. Please note:
You must download and save the program to your device within 24 hours of purchase.
After 24 hours, the download link will expire permanently and cannot be re-accessed.
We do not re-issue download links once they have expired.
If you fail to save the file and need access again, you will be required to re-purchase the program.
We recommend downloading to a desktop or secure cloud folder immediately after purchase.
Thank you for understanding — and for treating this training system with the same discipline it’s built to develop.