Kickstart Plan


Macro-cycle plan focused on aerobic capacity and strength endurance training. It combines both traditional strength endurance protocols that we use for bodyweight exercises as well as another protocol for heavier barbell based exercises.

This program is great for those looking to build a bigger base and increase their strength endurance.


  • 5 weeks

Number of Sessions

  • 20

Suggested training frequency

  • 4 days per week

 Required Assessments before starting

  • Bench Press 1RM
  • Front Squat 1RM
  • Military Press 1RM

Required Equipment

  • Barbell
  • Plates, metal or bumper
  • Squat Rack
  • Bench
  • Dumbbells
  • Rower, Assault Bike, or Track

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