Program · Adding Size
Hypertrophy & Muscle Building
A 4-week hypertrophy program for people who can’t trade mobility or readiness for size. Programmed by Daniel Borowick, MS, CSCS: a 27-year law-enforcement veteran and retired DEA Special Agent.
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Trained DEA agents · NJ State Troopers · U.S. Army selection candidates
What this builds
Job-relevant size — not generic gym gains
Build lean, functional muscle tailored for tactical performance.
Improve confidence and command presence on duty.
Increase strength without sacrificing mobility or duty readiness.
Follow a proven, progressive plan instead of guessing your workouts.
Plan
Hypertrophy
of Your 1RM
Movement
Built In
How it works
Size that respects the demands of duty
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Hypertrophy Loads
The muscle-building zone8–12 reps at 67–80% of your one-rep max on the big lifts — bench, deadlift, squat, Romanian deadlift.
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Full-Body Balance
All three planesBodyweight strength — pull-ups, chin-ups, push-ups, planks — trained across every plane of motion.
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Conditioning Retained
Size without the costRun, ruck, or swim work built in so added muscle never comes at the expense of your duty conditioning.
Every workout is structured with progression, recovery, and performance in mind — so you build muscle without compromising movement quality or job readiness.
Built for real movement
Trained across all three planes of motion
Training all three planes builds balanced strength and durability — and helps reduce musculoskeletal (MSK) injury risk.
What’s included
- 4-week hypertrophy block at classic muscle-building loads (8–12 reps, 67–80% 1RM)
- Core lifts: bench, deadlift, squat, Romanian deadlift
- Bodyweight strength across all three planes: pull-ups, chin-ups, push-ups, planks
- Aerobic & conditioning work built in (run, ruck, or swim)
- Progressive structure to add muscle while managing injury risk
- Written by Daniel Borowick, MS, CSCS, RSCC
Who it’s for
- Law enforcement, military, fire & tactical athletes who want structured, job-relevant size
- Anyone building functional muscle without losing mobility or readiness
- Beginners — the program progresses safely from beginner to advanced
- Anyone who wants a proven plan instead of guessing in the gym
Built for tactical athletes who need size that respects the demands of duty, shift work, and operational readiness — not generic bodybuilding.
Start the 4-week program — $59Frequently asked questions
Everything you need to know before you start — still unsure? Ask Coach Dan directly ›
Is this an online hypertrophy training program?
Yes! You can access the full muscle-building training program online and follow it at your own pace, anywhere.
Who should follow this muscle-building program?
Tactical athletes, including law enforcement, military, firefighters, and anyone wanting to improve functional muscle and performance.
Is this suitable for beginners?
Absolutely. The program is structured to progress safely from beginner to advanced levels, ensuring steady gains and reduced injury risk.
Will this interfere with endurance or duty training?
No. This program complements aerobic and duty-specific training, enhancing overall performance without overtraining.
Does this program replace a personal trainer?
It provides structured guidance like a personal trainer, but it’s self-paced and cost-effective — perfect for tactical athletes seeking results on their schedule.
Genesis 12:1–3
“Blessed To Be A Blessing.”