Welcome to BPG Online
How to read the workouts

​All of our workouts include:

• PREP - a warm up designed to prepare you for the workout

• LIFT - our focused strength segment that is 20-30 minutes

• MOVE - our short daily conditioning that is 10-20 minutes

• FLOW - a 3-4 minute cooldown designed to compliment the workout

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How to do the (.) on BUILD days

• the (.) indicates a rest period that is defined

  • For example: 

    • Back Squats 3.3 *the (.) indicates a :10s rest, in this scenario you would perform 3 reps​ then rack the weight and rest :10s, then perform 3 more reps. The rest should be unloaded (not holding the weight).

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How to read tempos 

• Example: Back Squat 3 reps :03s down or :03s pause or :03s up​

  • a tempo is usually written as ("x" seconds up, down or pause)​

    • a pause is typically going to be at the end range of a movement. So for a back squat that is in the bottom. For an overhead press that is at the top, barbell or DB overhead. Feel free to reach out to us for clarification!​

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Explanation for what "3 @ each" means 

• Example :45s on :15s off (3 rounds/sets at each) ​​​

  • if there were 3 movements in this workout, you would do 3 rounds of :45s on/:15s off at the first movement, then do 3 rounds of :45s on/:15s off at the second movement, then the same at the final movement. ​

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Explanation for "Alternating Minutes" 

• Example: Alternating Minutes x10 #1 - Movement #2 - Movement​

  • Set a 10 minute running clock. At the start of each minute, you perform a movement, then at the start of the next you perform the next movement. You will go back and forth. For this example you would start at 0:00 and perform Movement #1. Then at 1:00 mark you would perform movement #2, at 2:00 movement #1, at 3:00 movement #2. Continue this until completion​.

• Note: if there isn't a rep given under "alternating minutes," then just work for :45.​

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Progressional Movements (x / x / x / x)

• If movements have a "/" between them that means you will alternate the movement each rounds.

• Example: Alternating Minutes x10 #1 - Movement A/Movement B #2 - Movement​ C 

  • For this example you would start at 0:00 and perform Movement A. Then at 1:00 mark you would perform movement C, at 2:00 movement B, at 3:00 movement C, then back to Movement A​, and continue until completion​.

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Progressional Movements (x + x + x + x)

• If movements have a "+" between them, that means you do each movement consecutively to complete a single rep. 

  • Example: 10 Burpee + Shoulder Tap + Push Up

    • This is performed as 1 burpee, 1 shoulder tap, 1 push up = 1 rep

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Progressional Movements (x - x - x - x)

• If movements have a "-" between them, that means you do each progress each movement each round

  • Example:  Burpee - Half Burpee - Half Burpee + Shoulder Tap

    • This is performed as burpees for the entire duration of the first round, half burpees for the duration of the second round and half burpee shoulder taps for the duration of the  3rd rounds

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"Erg" = "Erg of Choice"

• This means when you see "ERG" you choose the cardio you would like to do for that day. See "BPG Common Modifications" for some ideas. ​

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How to read reps that are split with a "/"

• Example: Single Arm Overhead Press 5/5​​

  • This would be performed as 5 reps on one side, then 5 reps on the other side.