Programs · The BFS System
The BFS System. Already Loaded.
Every BFS program — the 52-week Total, the 20-week Readiness on-ramp, and every season block in between — comes pre-built in TeamBuildr, included with your subscription. Assign it, and it's on every athlete's phone by the next session.
See it live — book a 30-minute demo
10,000+
Programs built
Day 1 → Varsity
Proven progressions
1 App
Powered by TeamBuildr
Since 1976
Coaching education
01 · Assign, don’t write
Six programs. Zero programming.
This is the actual BFS library inside TeamBuildr. Pick a program, flip through the week, open a session — every warm-up, core lift, and set-rep scheme is already in place. Try it:
My Programs · BFS
Calendars / BFS
BFS 20-Week Readiness Program
Pre-loaded ✓Week 1 — Day 1
Sets 8 · Reps 80Dynamic Warm-Up
Jog 1×10 yds · skips · lunges
Barbell Box Squat
2 × 10
Aux — Lunge
2 × 10
BFS 1-2-3-4 Stretch
Full sequence
Assign to your roster and this session lands on every athlete’s phone — loads auto-scaled from each athlete’s max.
Jordan Carter · Freshman
BFS 20-Week Readiness · Week 1, Day 1
Barbell Box Squat
Prescribed: 2 × 10 @ 145 lb
Sets
0
Reps
0
Tonnage
0
Set-Rep Record · Box Squat
2 × 10 standing record
140lb
Log both sets at 10 reps above 140lb and the record breaks — the engine that’s driven BFS gains since 1976. TeamBuildr keeps every record, for every athlete, automatically.
02 · Break records, automatically
Athletes chase records. The app keeps score.
The set-rep record is the engine of BFS — every athlete breaking their own records, week after week, since 1976. On paper it’s a filing cabinet. In TeamBuildr it’s automatic. Log both sets above the standing record and watch:
03 · The whole room, one tablet
One rack. Six athletes. Six different loads.
Weight Room View turns a wall-mounted tablet into the rack’s station. Each athlete taps in and sees their own prescription — auto-scaled from their max — and every set they log rolls straight into their records. No clipboards, no math at the rack.
Rack 3 — Parallel Squat
BFS 8-Week Offseason · Week 1, Day 5
On this rack
Jamal Carter
350 lb max → 280 lb · 3 × 3 @ 80%
What’s included
A full training year, in your library on day one
BFS has always been a seasonal system. Every phase of it is now a real program in the app — included with a TeamBuildr subscription, not sold separately.
BFS Total Program
52 weeks · the full year
The complete BFS year: readiness, off-season builds, in-season maintenance, and conditioning bridges, sequenced so your program never has an off week.
The four phases, sequenced
- 1Readiness· the on-ramp
- 2Offseason· the build
- 3In-Season· hold the records
- 4Conditioning· the bridge
The flagship — every phase, sequenced
Explore the program →
BFS Readiness Program
20 weeks · 100 sessions · 5 days / week
Technique first: box squat, power clean, and sprint mechanics at teaching loads, so athletes earn the right to load heavy.
The on-ramp for new & younger athletes
Explore the program →BFS Offseason
8 weeks · 3 or 5 days / week
The classic BFS build: core lifts on set-rep records, speed and plyos between. Run it at five days a week — or three, for athletes shared across sports.
The build phase
Explore the program →BFS In-Season (2 Days)
8 weeks · 16 sessions · 2 days / week
Two ~30-minute sessions a week keep every set-rep record intact through the season — the phase most programs skip, and shouldn't.
Hold strength without stealing practice
Explore the program →BFS Conditioning
8 weeks · 16 sessions · 2 days / week
Sprint intervals, tempo work, and the dot drill — the GPP block that keeps athletes moving between structured phases.
The bridge between seasons
Explore the program →
All of it. Included with TeamBuildr.
No per-program pricing, no add-ons. Subscribe to TeamBuildr and the entire BFS library is in your account — plus the coaching platform to run it: assignments, logging, records, reporting, and Weight Room View.
Live by Monday.
01
Subscribe to TeamBuildr
The BFS library is included — every program appears in your account, pre-built.
02
Assign to your roster
Pick the phase that fits your season and assign it to teams or groups. Loads scale from each athlete's max.
03
Coach, don't clipboard
Athletes log from phones or the rack tablet; records, reports, and progress track themselves.
Trusted by 5,500+ organizations — including the Denver Nuggets, Johns Hopkins, and the University of Oregon.
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What coaches say.
★4.2 on Trustpilot· 489 reviews →★★★★★
“TeamBuildr has been a great tool for organizing workouts and tracking athlete progress. The app makes it easy for athletes to follow their programs and stay accountable, while giving coaches a clear way to monitor improvement. It has helped make our strength program more organized and consistent.”
Crystal · Trustpilot review
★★★★★
“I've been using TeamBuildr for my online programming and it's been a great experience overall. The platform does exactly what I need it to do, and anytime I've run into an issue, their support team has been on it.”
Vincent Peak · Trustpilot review
★★★★★
“It seemed too good to be true. It was really easy to get started and took no time at all. I will suggest it for everyone.”
John Kochersperger · Trustpilot review
Run the Program — questions
The BFS Total Program is the complete BFS strength-and-conditioning system — a unified curriculum of workouts, set-rep records, and seasonal cycles that has been the backbone of 10,000+ school and team weight rooms since 1976.
Every BFS program is included with a TeamBuildr subscription — no per-program pricing, no add-ons. Sign up and the entire BFS library — the 52-week Total Program, the 20-week Readiness Program, and every 8-week season block — appears in your account, pre-built and ready to assign.
No. Every session is pre-built in TeamBuildr: warm-ups, core lifts with set-rep schemes, speed and agility work. A coach assigns a program to the roster and it lands on every athlete's phone.
Every logged set counts. TeamBuildr keeps each athlete's set-rep records (2×10, 3×3, and so on) automatically and flags a broken record the moment it happens — the record-breaking engine BFS has run on paper since 1976, with the bookkeeping done automatically.
Yes. TeamBuildr's Weight Room View turns one wall-mounted tablet into the whole rack's station: each athlete taps in, sees their own load auto-scaled from their max, and logs with big touch targets.
No — the BFS Total Program is one system every sport runs together. The 3-day off-season and 2-day in-season variants keep multi-sport athletes on the same system at a weekly workload their schedule can hold.
Yes. The BFS 20-Week Readiness Program is the on-ramp — it teaches technique at teaching loads and builds a base before athletes load heavy, so the system scales from a first-timer to a varsity lifter.