1
D IS C L A I M E R
The health, fitness, nutrition, and exe rcise information provided by Barbell Brigade’s 30 Day
Jump Start is designed for informational and educational purposes only and should not be
utilized as a substitute or replacement for medical advice, diagnosis, or treatment. By presenting
this information, Barbell Brigade is not suggesting, recommending, or endorsing any specific
treatment, plan, product, or course of action. Barbell Brigade makes no representations or
warranties, whether express or implied, regarding the accuracy, completeness, or efficacy of
the information provided by 30 Day Jump Start. Barbell Brigade disclaims any and all liability
for any injury or other damages associated with or derived from use of 30 Day Jump Start;
and the user represents and warrants that through his or her use of the materials provided by
Barbell Brigade’s 30 Day Jump Start, he or she forever releases Barbell Brigade and its owners,
managers, employees, or agents from any and all liability for injury or other damages derived
from or associated with his or her use of the 30 Day Jump Start.
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PROGRAM PRINCIPLES
GOALS
The goal of this program is to jump start your fitness by building muscle and burning fat. There are six lifting days
and one active rest day per week. Two lower body days, two upper body push days, and two upper body pull days.
On the Squat, Bench, Deadlift, and Overhead Press days, you will work up to a smooth, heavy single rep which
we’ll call the Daily Max (DM). This should be around 85-90% of your actual 1 rep max. There will be back off sets
of 3x5 based on 75% of that DM. For the heavier sets, 3-4 minute rests are preferred to help reset your Central
Nervous System between each set. For all other exercises, try to keep your rest between sets under 60 seconds to
keep your heart rate up, which is more optimum for weight loss. To get the most out of this program, you’ll want to
push the intensity, so try to add a little bit of weight to each exercise, every week. On the program, there are empty
spaces next to the exercises; use that space to keep track of your working weights and RPE’s (Rated Perceived
Exertion). The auto-regulation is there so that you can adjust your training based on how you feel that day. As you
lose weight, your leverages and movement patterns will change, so it’s important to move heavy weight frequently
while managing fatigue for all 30 days. This program is tough but short, so push yourself!
SUPPLEMENT RECOMMENDATIONS:
Please read and follow the directions on the supplement’s label before consuming.
Barbell Brigade Preworkout - helps you work out harder by increasing stamina and focus.
Barbell Brigade Strength Stack - helps increase muscle mass and improve strength.
Barbell Brigade Protein - essential to building muscle and higher amounts are necessary when trying to lose
weight and build muscle.
M ENTAL I T Y
You cannot achieve what you don’t believe. So success always starts with visualization. Close your eyes and see
what you want to accomplish. See your future results. Did you lose weight? Do you fit into your clothes better? See
the work you have to put in to get there. See the toughest parts of this journey. Envision the biggest obstacles. Food
temptations, friend’s birthdays, even emergencies. See yourself being unaffected by all of these distractions. Now
that you can visualize your success, why do you want to achieve this? Find a compelling reason how the quality of
your life is better because you finished the program. Are you unhappy with the shape you’re in? Is this something
you needed to prove to yourself? Do you want to jump start not only your fitness but also your life? Do this mental
meditation for 10 minutes at the start of every day. If you prepare and frame your mind before life happens to you,
you can control life instead of letting life control you. See you at the finish line!
SUPPLEMENT RECOMMENDATIONS:
Please read and follow the directions on the supplement’s label before consuming.
Barbell Brigade Preworkout - the toughest part of getting to the gym for most people is either waking up or
finding energy at the end of the day. Our Preworkout has 350mg of Caffeine, L-Tyrosine, L-Theanine, Reishi,
Cordyceps, and Lion’s Mane mushrooms to help you get energized and stay focused throughout the
whole workout.
3
PROGRAM PRINCIPLES
DIET & NUTRITION
The cliche that abs are made in the kitchen is correct. You can train your ass off, but if you eat like shit, it’ll be
hard to see the results. So the number one rule is: you need to burn more calories than you consume. All diets are
welcome on this program. (Ex: Keto, Vegan, Carnivore, Intermittent Fasting, etc...) Just make sure that whatever
diet you’re on, to be in a caloric deficit. A daily deficit of 2-500 calories will put you on track to losing weight. The
more you track your calories, the more successful you’ll be. There are many free apps out there to help you track
your food, meals, and beverages. If you’re new to fitness and want to get started with something simple, do
the following:
1. Cut out all drinks that contain sugar
2. Eat at least a palm-sized amount of protein at every meal
3. Eat at least a palm-sized amount of vegetables at every meal
4. Eat half a palm-sized amount of carbs at every meal
5. Eat less than a thumb-size amount of fat at every meal
6. Eat around 3-4 small to medium sized meals a day
7. Avoid snacking unless you are tracking religiously
SUPPLEMENT RECOMMENDATIONS:
Please read and follow the directions on the supplement’s label before consuming.
Barbell Brigade Protein - with less than 1 gram of fat and 25 grams of protein per serving, our protein can help
you achieve your dietary goals.
Barbell Brigade Performance Greens - packed with 6 super foods, this helps fill micronutrient deficiencies
from your diet.
Barbell Brigade Multi-Vitamin - focuses on the 4 pillars of health: Brain, Heart, Gut, and Body to help keep
your total body health optimized.
LIFESTYLE & PRE-WORKOUT PREPARATION
Abraham Lincoln said if you gave him 6 hours to chop a tree, he would spend 4 hours sharpening his axe.
Preparation is everything. Your success is determined by it. One of the best forms of lifestyle preparation is routine
creation. Routines allow you to consistently repeat a series of activities and behaviors that are beneficial to you.
So make a monthly routine. Visually map out your next 30 days. Map out your school, work, breaks, and training.
Make training your number one priority for one short month. Never miss or be late to your training session. Now
map out your week. What time do you have to go to bed every night to get 8 hours of sleep? How do you make sure
that you drink a half to full gallon of water every day? Now map out your days. What’s your daily ritual before
your workout to ensure that you’ll always have the best work out of your life? I like to zone out on my way to the
gym and envision myself drenched in sweat, destroying the weights.
SUPPLEMENT RECOMMENDATIONS:
Please read and follow the directions on the supplement’s label before consuming.
Barbell Brigade Preworkout - helps you get the most out of your workout by keeping you focused
and energized.
Barbell Brigade Strength Stack - helps increase muscle mass and improve strength.
Barbell Brigade Protein - helps increase your performance and endurance during the workout with the most
premium form of Creatine and 5 key ingredients that enhance the effects of Creatine.
4
PROGRAM PRINCIPLES
HOW TO WORK OUT
I have three rules when it comes to training. No phone. No talking. No quitting. Our lives are so busy that we rarely
have time to work on ourselves and make ourselves better. Whether it’s physically, mentally, or intellectually. So
when it comes to “my time” to train, that time is sacred to me. It’s the short 1 to 2 hours a day that I get to spend
improving myself. And I will not waste that time by being on the phone, talking, or not finishing what was called
for on the program.. To get the most out of your training, make your training the most important thing you do that
day. Keep your phone silent, mouth shut, eyes focused, and get to work.
EQUIPMENT RECOMMENDATIONS:
BB Knee Sleeves - helps keep the knees warm and provides compression during tough workouts.
BB Wrist Wraps - supports the wrists during heavy exercises.
BB Lifting Straps - improves grip strength so that you can get in a few more repetitions.
BB Duffel - compact duffel to carry all your gear and supplements.
POST-WORKOUT ROUTINE
Success doesn’t come from doing something lucky one time. It comes from doing the same thing over and over
with small gradual improvements over time. So, your post work out assessment is just as important as your preworkout preparation. That’s why there are spaces to take notes on this program. How was the work out? What
made it good? What made it bad? What were the weight(s) used per exercise? What was the RPE? Do we add weight
or lessen the load next time? Any injuries or discomforts that need to be worked on later? When done immediately
after the workout, this process should take less than 5 minutes but will drastically improve the quality of workouts
in the future.
SUPPLEMENT RECOMMENDATIONS:
Please read and follow the directions on the supplement’s label before consuming.
Barbell Brigade Protein - many people like to drink protein immediately after a workout. It’s a convenient time
to stay on track with your daily protein goals.
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PROGRAM PRINCIPLES
RECOVERY AND MOBILITY
Your rate of progression is limited by your rate of recovery. Therefore, recovery is equally as important as training.
So dialing in your recovery routine will set you up for optimal progress. And what’s the number one recovery tool?
Sleep. The majority of muscle building and repair occurs when you’re sleeping. If you’re not sleeping enough
every night, you are robbing yourself from the opportunity to grow. In addition to sleep, sauna or hot bath is
another great tool for recovery, especially after heavy lower body days. When done multiple times a week, using
the hot bath or sauna increases blood flow, circulation, and produces heat shock proteins in the body which helps
with building muscle, recovery, and immunity. Stretching and foam rolling are also a great tool. Most of the time
our muscles are being trained in a shortened range of motion. So by foam rolling and stretching, especially after
a workout when your muscles are warmed up, you can lengthen and help improve range of motion, which is
beneficial for athleticism, injury prevention, and athlete longevity.
SUPPLEMENT RECOMMENDATIONS:
Please read and follow the directions on the supplement’s label before consuming.
Barbell Brigade Multi-Vitamin - taking care of you body is part of recovery. Our multi-vitamin has over 100
vitamins, minerals, and antioxidants to help support the Brain, Heart Gut, and Body.
Barbell Brigade Performance Greens - in one scoop you get the nutrients and health benefits of Kale, Broccoli,
Spinach, Chlorella, Spirulina, and Wheatgrass.
Barbell Brigade Immunity Support - a series of hard workouts can drain your adrenal gland and fatigue you.
Vitamin C helps replenish the adrenal gland and helps keep your immunity strong.
Barbell Brigade Protein - important for building muscle and tissue repair.
EQUIPMENT RECOMMENDATIONS:
BB Wrist Wraps - support the wrists during heavy exercises.
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TRAINING PROGRAM
Repeat this week-long program four times. Try to add a small amount of weight to all exercises and try to increase
cardio duration by 5 minutes every week. Sets and repetitions are denoted by “AxB”. For example, “3x5” means 3
sets of 5 repetitions per set. “10/8/6/10” denotes there are 4 sets for this exercise with varying repetitions for each
set. For example, set 1 is 10 reps and set 2 is 8 reps, and so on. To see a video tutorial on these exercises, please visit
the 30 Day Jump Start playlist on the Barbell Brigade Youtube channel.
Lower Day 1
Exercise
Push Day 1
Weight
RPE
Exercise
Pull Day 1
Weight
RPE
Exercise
Squat 1DM & 3x5 at 75% of 1DM
Bench 1DM & 3x5 at 75% of
1DM
Pull Ups 10/8/6/10
Deficit Deadlift 10/8/6/10
Incline DB Bench 10/8/6/10
Single Lat Pull Down 10/8/6/10
Goblet Split Lunges 3x10
Seated DB Press 10/8/6/10
Cable Rows 10/8/6/10
Single Ham String Curls 3x10
Single Side Raises 10/8/6/10
Single Cable Rows 10/8/6/10
Skull Crushers 10/8/6/10
Barbell Curls 10/8/6/10
Ab Roller 3x10-15
Rotational Wall Slams 3x10
10m Cardio (Walk, Run, Swim,
Bike, MMA)
10m Cardio (Walk, Run, Swim,
Bike, MMA)
10m Cardio (Walk, Run, Swim,
Bike, MMA)
Notes
Notes
Notes
1
1
1
2
2
2
3
3
3
Lower Day 2
Exercise
Push Day 2
Weight
RPE
Exercise
Weight
RPE
Weight
RPE
Pull Day 2
Weight
RPE
Exercise
Active Rest
Exercise
Time
Walk, Run, Swim, Bike,
MMA
30min
Deadlift 1DM, 3x5 at 75% of 1DM
OHP 1DM, 3x5 at 75% of 1DM
Bent Over Rows 10/8/6/10
Front Squat 10/8/6/10
Upright Rows 10/8/6/10
DB Rows 10/8/6/10
KB Swings 3x10
Close Grip Bench 10/8/6/10
Chin Ups 10/8/6/10
Single Leg Extensions 3x10
Incline DB Flies 10/8/6/10
Behind Neck Lat Pull 10/8/6/10
DB Tricep Extension 10/8/6/10
DB Preacher Curls 10/8/6/10
Rotating Sit Ups 3x10-15
Leg Lifts 3x10-15
15m Cardio (Walk, Run, Swim,
Bike, MMA)
15m Cardio (Walk, Run, Swim,
Bike, MMA)
15m Cardio (Walk, Run, Swim,
Bike, MMA)
Notes
Notes
Notes
Notes
1
1
1
1
2
2
2
2
3
3
3
3
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SU P P L E ME N T R E C O M M E N D AT I O N S
Preworkout
Formulated with 350mg of Caffeine, 500mg of Vitamin C, Reishi, Lion’s Mane, and
Cordyceps Mushrooms, our Preworkout was designed to help you stay energized and
focused for your workouts.
Strength Stack
Creapure® (the purest creatine monohydrate, manufactured in Germany) stacked with
Fenugreek, RedNite® Beetroot, Betaine Anhydrous, and more to help enhance your
endurance, build strength, and develop lean muscle mass.
Performance Greens
One scoop contains the nutrients and health benefits of Kale, Broccoli, Spinach, Chlorella,
Spirulina, and Wheatgrass to help fill the micronutrient deficiencies in our diet.
Immunity Support
Made with 1,000mg of Vitamin C, full-spectrum B Complex Vitamins, a proven Zinc
Magnesium and B6 combo, 74 trace minerals, and electrolytes to help keep you healthy
through hard training, long travels, and other stressors on your body.
Multi-Vitamin
Crafted using over 100 scientifically-backed Vitamins, Minerals, and Antioxidants such
as NeuroFactor®, 5HTP, DigeSEB™, BioPerine®, and many more to synchronously support
the 4 pillars of Health: Brain, Heart, Gut, and Body.
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EQ U I P ME N T R E C O M M E N D AT I O N S
BB Knee Sleeves
Our thick neoprene knee sleeves are designed to provide compression and warmth to
help protect your knees during difficult lifts.
BB Wrist Wraps
Our stiff but flexible custom fabric helps protect your wrists from stress and injury
while allowing you to lift heavier and longer.
BB Lifting Straps
Continue training even when your grip strength fails with the BB lifting Straps.
BB Duffel Backpack
Made from waterproof materials, carry all your gear and supplements in this compact,
hyper-functional gym bag with a shoulder strap clip that makes it quick & easy to
transform from a duffel into a backpack as needed.
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ABOUT THE COACH
Bart Kwan is a former United States Marine
and has experience in all aspects of fitness.
From losing 60 pounds in 6 months, to
deadlifting 600 pounds in competition,
to running a marathon, Bart has over 20
years of experience in fitness and owns
one of the most well known Strength &
Conditioning gyms in the world. Over half
a million people around the world have
enjoyed Bart’s intense but funny and downto-earth take on fitness.