What is The Stampede?

You may never had a coworker say,“I just need a workout plan”. For us in Strength and Conditioning, I hear it multiple times a day.

That’s exactly why I built this program.

Life at CU Boulder is busy. Between long days on campus, family commitments, and everything else pulling at your time, finding a workout routine that actually sticks can feel impossible. That’s where The Stampede: Built in Boulder comes in.

This isn’t about living in the gym. It’s about giving CU staff a simple, proven way to feel strong, confident, and athletic—without sacrificing your career, family, or life outside the weight room.

The Stampede is a 24-week training system broken into four 6-week phases—each designed to challenge you, keep things fresh, and help you progress.

Here’s how it works:

The backbone of the program is a three-day training split:

• Monday → Full-Body Strength
• Wednesday → Upper Body Training
• Friday → Lower Body Focus

For staff who want more, optional Tuesday/Thursday cardio sessions (walks, bike rides, and simple intervals) are built in. They’re repeatable, flexible, and won’t wreck your schedule.

Every workout is designed to be completed in any CU facility—whether that’s the Events Center, Dal Ward, or the Champions Center—using the equipment we already have on campus.

Train a WHOLE Month for $3.75

What if I told you that you could get FOUR WEEKS of “The Stampede”—the exact same program designed by a Division 1 Power-4 Strength & Conditioning Coach with nearly 20 years of experience—for just $3.75?

Begin Training Today! ☕️

The Four Phases

You’ll move through four progressive phases, each lasting six weeks:

• Phase 1: Black & Gold Essentials
  • Goblet Squats, Incline DB Press, Lat Pulldown, RDL, Leg Press
• Phase 2: Flatirons Framework
  • Front Squat, Incline Bench, BB Bench, Pulldowns, Barbell RDL
• Phase 3: Boulder Blueprint
  • Back Squat, Incline DB Bench, Decline Bench, Trap Bar DL, Split Squats
• Phase 4: Rocky Mountain Rebuild
  • Leg Press, DB Flat Press, CG Bench, Chin-Ups, Staggered DL, RFE Split Squats

Each phase builds on the last—developing muscle, strength, and movement quality so you finish stronger than where you started.

Why It Works for CU Staff

• Efficient → Just 3 days per week (plus the optional cardio sessions).
• Accessible → Can be done in any CU weight room.
• Progressive → Four unique phases keep training fresh.
• Flexible → Works whether you’re brand-new to lifting or have years under your belt.

This isn’t about chasing perfection. It’s about having a plan that works—one you can actually stick to.

Who This Is For

The Stampede was built for CU Boulder staff and athletic department employees who:

• Want to train smarter, not longer.
• Value strength, energy, and confidence in their daily lives.
• Don’t want to waste time on fluff workouts that don’t work.
• Want a program tied to the same systems used inside Colorado Athletics.

That’s the backbone of the program. It’s simple, it’s structured, and most importantly, it works.

What You’ll Gain (Besides Strength)

• Renewed confidence in your body.
• Improved energy at work and at home.
• The satisfaction of following a plan designed by a Division I Strength & Conditioning Coach.
• A routine that fits your life—and a program rooted in Black & Gold Pride.

🦬 Let’s Break It Down

Why overcomplicate things? The Stampede is built on a Full-Body, Upper, Lower split—a classic, no-frills structure that covers all your bases.

• Monday (Full-Body): Big compound lifts that hit everything head-to-toe.
• Wednesday (Upper Body): Presses, pulls, and accessory work to build your chest, back, shoulders, and arms.
• Friday (Lower Body): Squats, hinges, and single-leg work to build powerful legs and resilient hips.

It’s not just efficient—it’s sustainable. You’ll stay balanced, reduce injury risk, and keep seeing results without living in the gym.

Progressive Phases: Strength Meets Consistency

Here’s the secret: progress comes from phases of training that build on one another. That’s why The Stampede is broken into four 6-week blocks—each with its own focus, exercises, and progression.

• Phase 1: Black & Gold Essentials → Learn the movements, build muscle, and get your body moving again.
• Phase 2: Flatirons Framework → Refine technique and increase strength in key lifts.
• Phase 3: Boulder Blueprint → Push heavier weights, expand your capacity, and dial in athletic movement.
• Phase 4: Rocky Mountain Rebuild → Test your strength, reinforce balance, and finish stronger than you started.

Think of it this way: it’s not just a workout routine—it’s a system designed to keep you progressing without plateauing.

A Clear Path Forward

Each phase shifts slightly—different lifts, rep ranges, and challenges—so your body keeps adapting and your results keep coming.

• Essentials (Phase 1): Like laying the foundation of a house—steady, sturdy, and built to last.
• Framework (Phase 2): Add strength and stability—the walls go up.
• Blueprint (Phase 3): The structure takes shape—you’re lifting heavier, moving better.
• Rebuild (Phase 4): You finish by reinforcing everything—resilient, strong, and ready to repeat the cycle.

It’s a Buffs-approved blueprint for long-term strength and confidence.

Cardio That Doesn’t Suck

Let’s be real—most cardio feels like punishment. Not here. With The Stampede, cardio is designed to work with your training, not against it.

On Tuesdays and Thursdays, you’ll have simple, repeatable options:

• Steady treadmill walks or bike rides for recovery and endurance.
• Optional intervals if you want an extra push.
• Or just take it outdoors—those Boulder trails and hills are basically built-in cardio machines.

The goal isn’t to grind yourself into the ground—it’s to train smarter. These sessions boost recovery, improve heart health, and help you feel more athletic every week—without leaving you drained before your next lift.

This is cardio with a purpose. Simple, effective, and sustainable—just like the rest of the program.

☕ Less Than a Cup of Coffee

For just $3.75, you’ll unlock 4 weeks of elite-level programming and see exactly how “Locked & Loaded” fits your life.

Start Right NOW! ☕️

Less than the cost of your morning coffee

Plus it gives you the tools to build muscle, gain strength, and train smarter.

Enroll Right Now! ☕️

🦬 What You’ll Gain (Besides Muscle)

The Stampede isn’t just about lifting weights—it’s about how training carries over into your whole life.

• You’ll rebuild strength you can feel every day.
• You’ll gain confidence that shows up not just in the gym, but in meetings, at home, and in how you carry yourself.
• You’ll have more energy to take on long days on campus without burning out.

As the weeks go by, you’ll notice your lifts getting heavier, your endurance climbing, and your mindset shifting. This isn’t a program that leaves you exhausted—it’s one that leaves you feeling capable, balanced, and ready for whatever’s next.

And the bragging rights? When people ask, “How’d you get back in shape?” you’ll have an answer that ties back to the Black & Gold.

FAQs (Because I Know You’re Curious)

Do I need to be in great shape to start?
Not at all. The Stampede is built to meet you where you are. Whether you’re brand new to lifting or have trained for years, each phase is scalable and designed to help you progress safely.

How much time will this take each week?
The program is built around three 45–60 minute sessions per week, with optional cardio sessions on Tuesdays and Thursdays. It’s realistic for a busy CU staff schedule.

What if I don’t have a lot of equipment?
Every session can be completed in the CU Events Center, Dal Ward, or Champions Center with the standard weight room equipment already available. No special machines or extras required.

What if I miss a day?
Life happens. If you miss a workout, simply pick up where you left off. The program is flexible enough to keep you on track without guilt or stress.

Can beginners do this program?
Absolutely. The exercises are foundational (squats, presses, pulls, RDLs) with room to progress as you get stronger. The Stampede is designed to be effective for both beginners and experienced staff.

Do I need to follow the cardio sessions?
Nope. Cardio is optional, but recommended for general fitness and recovery. Even if all you do is walk outside in Boulder, you’ll be checking the box.

How is this different from just downloading a free workout online?
The Stampede isn’t a random PDF or cookie-cutter plan—it’s a 24-week progressive system designed by a Division I Strength & Conditioning Coach, built specifically for CU staff, and tested inside CU facilities. It’s structured, simple, and designed for real results.

What happens after 24 weeks?
The program is designed to be repeatable. You can cycle back through the phases, continue progressing, and keep getting results without worrying about what to do next.

Will I get results remotely?
Absolutely. This plan was built with flexibility in mind, so you can follow it from anywhere.

Ready to begin The Stampede?

Here’s the bottom line: this program is for departmental staffers who want real results without overcomplicating things. It’s simple, it’s effective, and it’s designed for busy lives.

Sign Up Today

Don’t wait for the “perfect time”—because, let’s be honest, it doesn’t exist. Join The Stampede today and take the first step toward becoming the strongest, most unstoppable version of yourself.

Don’t wait for the “perfect time”—because it doesn’t exist. For $3.75 (less than your daily coffee), you can take the first step toward becoming the strongest, most unstoppable version of yourself.

Click below to get started. You’ve got nothing to lose (except maybe that overpriced latte).