Build & Fortify

13th Flow Build & Fortify 12 Week Strength & Conditioning Program focuses on core lifts and accessories to develop a stronger, more durable body. Strict press, bench press, front squat, back squat, and deadlift are combined with a variety of accessory movements and moderate skill level conditioning pieces in this program.

Moderate level of training experience and access to common gym equipment including barbells and plates, kettlebells, dumbbells, bands, rower, bike are suggested. Each week consists of 5 days/week of training and should take about 60 minutes to complete each day.

This program is delivered in a pdf format. Movement demo videos are not linked in the document, but they are available on the 13th Flow YouTube channel.