BRDG Performance

General lifting · BRDG Build

Size. Strength. Structure. Every session is written out, so you never stand in the gym wondering what’s next.

Choose my program
  • Instant PDF download
  • FREE 30-min onboarding call
  • Start today

Baseball or softball athlete? See Baseball / Softball training

Want the most support?

Most support · Coaching

12-Week Coached

$124.99per month

Run Beginner or Advanced with Nathan coaching you through it. Every week you send a check-in and form videos and get feedback. Message between check-ins. Online coaching is also available for BRDG Aesthetics; ask on your application.

  • FREE 30-min onboarding call
  • Weekly check-in + form-video feedback
  • Message Nathan between check-ins
  • Plan adjusted to you

3-month commitment ($374.97 total), or $349.99 paid upfront (save $24.98).

Apply for coaching
Coaching details
Cost
$124.99 / month (3-month commitment, $374.97 total) or $349.99 upfront
Level
Beginner or Advanced: you and Nathan pick what fits your training age
Sessions
Beginner 3x per week, 45–60 min. Advanced 4x per week, 60–75 min
Length
12 weeks (3 months, one phase per month)
Focus
Muscle size & strength, coached
Includes
FREE 1-on-1 onboarding call (30 min)
  • Month 1 (Weeks 1–4) Foundation: intake form, form-video check, baseline photos, measurements and benchmark lifts
  • Month 2 (Weeks 5–8) Build: your coach adjusts volume and exercises from your check-ins and the Week 4 re-test
  • Month 3 (Weeks 9–12) Peak + Deload: deload, re-test your benchmark lifts, progress photos
  • After Week 12: continue at $124.99/month, or switch to BRDG Build Monthly at $24.99/month

Prefer to run it yourself?

Same system.
PDF price.

BRDG Build Beginner 12-Week Program PDF coverBeginner · PDF

BRDG Build Beginner: 12-Week Program

$39.99one-time

Learn 15 lifts, mostly on machines and cables, and build muscle with one rule: hit the top of the rep range, then add weight. Every session lists exercises, sets, reps, rest and effort.

weeks
12
per week
3x
months training
0–6

What you get

  • FREE 30-min onboarding callMeet Nathan, start right
  • Every session written outSets, reps, rest and effort
  • 15 lifts to learnMostly machines and cables
  • One simple progression ruleHit the top of the range, add weight
  • Tracker workbook (Excel)Log every session
  • Instant PDF downloadStart today
Buy & download PDF Questions? Ask Nathan
Full details
Level
Beginner: new lifters (0–6 months of training)
Split
3-day Full Body (default) or 4-day Upper/Lower, plus an optional Extra Day
Sessions
3x per week by default (4x option), 45–60 min
Length
12 weeks: Foundation (1–4), Build (5–8), Peak (9–11), Deload + re-test (12)
Focus
Technique & muscle (hypertrophy)
Who it’s for
New lifters who want a clear plan and to learn the lifts the right way
Includes
FREE 1-on-1 onboarding call (30 min) With Nathan. You book it right after checkout. Nothing extra to pay.
  • Every session written out: sets, reps, rest, effort
  • 15 lifts to learn, mostly machines & cables
  • Simple double progression with a clear form standard
  • Training notes on every session
  • Tracker workbook (Excel) + printable tracker pages
  • Same 4-phase arc, with a Week 12 deload + re-test

Consult a physician before starting any training program. Not medical advice. Train at your own risk; results vary. See our Policies for full terms.

BRDG Build Advanced 12-Week Program PDF coverAdvanced · PDF

BRDG Build Advanced: 12-Week Program

$59.99one-time

A 12-week hypertrophy program for lifters who already train. Heavy top set of 5–8 plus a back-off set of 6–10. One simple rule tells you when to add weight, and re-tests at Weeks 4, 8 and 12 show what changed.

weeks
12
per week
4x
months training
6+

What you get

  • FREE 30-min onboarding callMeet Nathan, start right
  • Every session written outSets, reps, rest and effort
  • 42-exercise Exercise GuideSwaps for every lift
  • Re-tests at Weeks 4, 8 & 12See what changed
  • Nutrition basicsProtein and calorie targets
  • Tracker workbook (Excel)Log every session
  • Instant PDF downloadStart today
Buy & download PDF Questions? Ask Nathan
Full details
Level
Advanced: 6+ months of consistent training
Split
4-day Upper/Lower (default) or 3-day Full Body, plus an optional Focus Day
Sessions
4x per week by default (3x or 5x options), 60–75 min
Length
12 weeks: Foundation (1–4), Build (5–8), Peak (9–11), Deload + re-test (12)
Focus
Muscle size & strength (hypertrophy)
Who it’s for
Experienced gym-goers who want to keep building muscle. Full gym assumed
Includes
FREE 1-on-1 onboarding call (30 min) With Nathan. You book it right after checkout. Nothing extra to pay.
  • Every session written out: sets, reps, rest, effort
  • 42-exercise written Exercise Guide
  • Swaps for every lift, including a no-machine option
  • Progression rules, form standard + weekly volume table
  • Top set (5–8 reps) + back-off set (6–10 reps) on main lifts
  • Training notes on every session
  • Tracker workbook (Excel) + printable tracker pages
  • Check-ins & benchmark re-tests at Weeks 4, 8 & 12
  • Nutrition basics: protein & calorie targets (not a meal plan)

Consult a physician before starting any training program. Not medical advice. Train at your own risk; results vary. See our Policies for full terms.

BRDG Aesthetics 12-Week Program PDF coverAesthetics · PDF

BRDG Aesthetics: 12-Week Program

$59.99one-time

Shoulders, upper chest, arms, back width and a tight waist. For lifters who want to shape how they look, not just add size. A separate program from BRDG Build.

weeks
12
split
5-day
months training
6+

What you get

  • FREE 30-min onboarding callMeet Nathan, start right
  • Every session written outSets, reps, rest and effort
  • Priority modules from Week 5Pick what to bring up
  • Physique check-insWaist, photos, V-taper ratio
  • Nutrition calculatorKnow your numbers
  • Tracker workbook (Excel)Log every session
  • Instant PDF downloadStart today
Buy & download PDF Questions? Ask Nathan
Full details
Level
Lifters with 6+ months of consistent training
Split
5-day split (default) or a 4-day option
Length
12 weeks: Shape, Specialize, Refine, Deload
Focus
Physique & aesthetics (V-taper)
Who it’s for
Lifters who want a balanced, athletic look: wider shoulders and back, fuller upper chest and arms, tight waist
Includes
FREE 1-on-1 onboarding call (30 min) With Nathan. You book it right after checkout. Nothing extra to pay.
  • Every session written out: sets, reps, rest, effort
  • Top set (5–8) + back-off set (6–10) on compound lifts
  • Training notes on every session
  • Pick-one priority modules from Week 5
  • Physique check-ins: waist, photos, V-taper ratio
  • Nutrition calculator
  • Tracker workbook (Excel)
  • Online coaching option available

Consult a physician before starting any training program. Not medical advice. Train at your own risk; results vary. See our Policies for full terms.

Monthly · Cancel anytime

BRDG Build Monthly

$24.99per month

A new month of structured, evidence-based programming unlocks every 30 days from the day you sign up. Each month: a full training PDF with both a 3-day Full Body and a 4-day Upper/Lower option, plus a tracking sheet. Cancel anytime.

Start BRDG Build Monthly

Want a full 12-week plan instead? See Beginner, Advanced or 12-Week Coached. Consult a physician before starting any training program. Not medical advice. Train at your own risk; results vary. See our Policies for full terms.

Monthly details
Cost
$24.99 / month, cancel anytime
Level
Lifters with a solid base who want structured programming every month
Split
Both options every month: 3-day Full Body or 4-day Upper/Lower
Sessions
3–4x per week
Length
Month to month: a new training PDF and tracking sheet unlocks every 30 days
Focus
Muscle
Who it’s for
Anyone who wants a structured plan every month, including lifters coming off a BRDG Build 12-Week Program

How the 12 weeks run

Four phases.
Every set written out.

  1. Weeks 1–4

    Foundation

    Learn every setup and your warm-up ramp, and find your starting loads. Effort builds from 3 reps in the tank down to 1–2.

  2. Weeks 5–8

    Build

    Work sets at 1 rep in the tank. The last set of each isolation lift goes to failure. The optional Focus Day starts here.

  3. Weeks 9–11

    Peak

    Main lifts get a second back-off set. Isolation lifts finish at failure, with myo-reps, drop sets or lengthened partials in Weeks 10–11.

  4. Week 12

    Deload & check-in

    Lighter loads to shed fatigue, then re-test your three benchmark lifts against Week 1. Photos and measurements too.

Shown for Advanced. Beginner runs the same four phases with simple double progression.

BRDG Build Advanced PDF page: Build phase, Upper A
Build phase · Upper A
BRDG Build Advanced PDF page: Exercise Guide
Exercise Guide
BRDG Aesthetics PDF page: Specialize, priority modules
Aesthetics · Priority modules
BRDG Aesthetics PDF page: Refine, Upper: Width
Aesthetics · Upper: Width

Sample pages from the PDFs.

Questions

Good to know.

Is the Program Onboarding Call really free?

Yes. It’s included with the Beginner, Advanced and Aesthetics 12-Week Programs and with 12-Week Coached. Nothing extra to pay. (BRDG Build Monthly doesn’t include a call.) You book it right after checkout.

Beginner or Advanced?

Under 6 months of consistent training, start with Beginner. 6+ months, go Advanced. Not sure? Ask before you buy.

What equipment do I need?

A fully equipped commercial gym: machines, cables, barbells and dumbbells. Every lift has swaps, including a free-weight option if your gym doesn’t have a certain machine.

What if I can only train 3 days a week?

Run the 3-day Full Body version. Same phases, effort targets, progression rules and benchmark lifts, in three sessions a week.

Can I buy BRDG Build Monthly on its own?

Yes. It’s its own $24.99/month subscription. A new month unlocks every 30 days from signup, with a new training PDF and tracking sheet. No 12-week program required. Cancel anytime.

What comes with the 12-Week Programs?

Advanced: a PDF guide with every session written out, a 42-exercise Exercise Guide, progression rules, check-ins, nutrition basics and a tracker workbook. Beginner: a PDF guide with every session written out, 15 lifts to learn, simple double progression and a tracker workbook.

How is the onboarding call different from 12-Week Coached?

The onboarding call is a one-time call to meet Nathan and walk through your program. 12-Week Coached is ongoing: weekly check-ins, form-video feedback, messaging, and adjustments to your plan.

Startbuilding.

Run a program on your own, starting with a free 1-on-1 call, or apply to be coached through it.

Choose your program