&(!)**+,-$ !$ "!

#$%&'

# !"#$%$%&'(")&"#*+ &,-)& &#,).! # &+!)"/ &0)%!#0!

Physical Programming Week 50 Newsletter

!"#$%&'#()*+,-&#.#/0"#123#4545#.#6*78-&&#.#49#:%;;-87&
!"#$%&'#(
)*+,"&
-(.$/(00(&
$%*8#;"#;0*<*8,#<*&7#7%
)-:-*B-#7'-#<07-&7
8-C&#08+#D=+07-&
>)%;#;-?

PHYSICAL
!"#$%

PROGRAM !"#!$%&#'(

Hey everyone,
WEEK 50
# Please remember that I have the
30 Day DB Program available to
members if you have some DB’s
and that’s it. Feel free to follow
that while in quarantine!

Pay The Man this week folks, he

keeps coming around…

Great week to have a week here

folks.

As always-

Keep at it, and never stop paying

the man! As always, any
questions let me know.

Scales/Substitutions Link:

https://josh-
bridges.com/workout-
substitutions-list/

GOOD DUDES COFFEE

ANNOUNCEMENT:

Save an additional 5% on your

coffee subscription with code
“JBPROGRAM5” for a total of
15% savings. Thanks guys.

-Josh

Day 1 Day 1 Day 1

Military ! Comp ! Fitness !

4?K#;*<-#)D8 R807:' 6%)#F*;-Q#

2#>D<<#=<D&#4#'08, 1#H%D8+&#%>#955/
F'-8`
&807:' HD8#

S-0+<*>7
X#&-7&#!D*<+*8,# K5#]0<G*8,#TD8,-&#

9UK#)-=&#MNKh
F'-8`

6%)#7*;-`
R807:'#=D<<&#>)%;

K)+& I08,

15g4K#:0<#!*G- KU1#M#7%=#C-*,'7
"%D#'*7#*8#:%;=<-W
25#+-0+#4NKg2PK 0!%B-

45#7%-&#7%#!0)
F'-8`

6%)#7*;-

25#)%=-#:<*;!&

15#+!#&807:'
PKVgX5V

H-&7#K#;*8

K5#:7!#=D<<#D=&

15#+!#&807:'
PKVgX5V

F'-8`

25G#!*G-#-),#[%)#>08
!*G-\

iB-)"#1#;*8
*8:<D+*8,#5#+%#K5A
+%D!<-#+!#%B-)'-0+
<D8,#X5Vg95V#+!A&

Day 2 Day 2 Day 2

Military ! Comp ! Fitness !

(0:G#&OD07 1#)+&#>%)#7*;- Y/HYe#4KQ#

K#%8#7'-#;*8#>%)#X 155#;-7-)#)D8#7)D- P5#eD&'#k=&#

;*8#=*:G#0#7%D:' >%);
95#R*7#k=&#
C-*,'7
42#:7!#=D<<#D=&
45#(D)=--&#
P#&-7& N#&08+!0,#:<-08&
25#]0<<#]0<G&#
2K5Vg255V
4#;*8#%8#2#;*8#%j
]*7'#B-&7
25#&08+!0,#:<-08&
2K5Vg255V
H-&7#25#;*8
/0W#+*&708:-
&08+!0,#:0))"#[:0))" 1#)+&#>%)#7*;-
'%C-B-)#"%D#C087\
155#;-7-)#7)D-#>%);

9#&-7& 42#:7!#=D<<#D=&

P#C-*,'7-+#=D<<#D=& N#&08+#!0,#:<-08&
2K5Vg255V
K5#=D&'#D=&

a%#B-&7

F'-8`

R807:'#!0<08:-

KU1#M#NKh#%>
&807:'

e0)78-)#C%)G%D7

(D"#*8#-0:'#)+#C*7'

K5A#&<-+#=D<<#C*7'#1`
9KA&g4KA&#%8#&<-+
C*7'#:'0*8

N5A#&<-+#=D&'#K
)-+&g!<D-&#%8#+%,
&<-+

F'-8#>%)#7*;-`

4P#=%C-)#:<-08&
2PKg21K

49#=%C-)#:<-08&
45Kg29K

45#=%C-)#:<-08&
41Kg2X5

2X#=%C-)#:<-08&
4KKg2NK

Day 3 Day 3 Day 3

Military ! Comp ! Fitness !

RC*; N#;*8#;0W#&OD07 #
&807:'#2KKg25K
]0);#D= i/Z/#15Q#
H-&7#N#;*8
455;#&C*; 2`#25#(%W#$D;=&#[Z)
N#;*8#;0W#)*8,#/k JD;=#%87%
455;#G*:G
[Z)#!0)#*>#8%#)*8,&\ &%;-7'*8,3#08+#&7-=

455;#=D<< +%C8\#
H-&7#N#;*8D7-&
4`##2K#_`k=&#
/0*8 N#;*8#;0W#!0)
>0:*8,#!D)=-- 1`#255;#R=)*87#
K55;#)-&7#2#;*8

KW255;#%8#4#;*8

K55;#&C*;

F)-0+#C07-)#>%)#X
;*8

F'-8`

K#&-7&

l<-08#=<D&#1#>)%87
&OD07#MP5h#%>
l<-08

R7)*:7#=)-&&

XU1MNK`P5h

F'-8`

S-07'#!"

l<-08#08+#J-)G#M
2KKg25K

R70)7#07#K#)-=&

R%#b)&7#;*8#+%#K
)-=&#)-&7#)-;0*8*8,
;*8

a-W7#;*8#+%#X#)-=&
)-&7#)-;0*8*8,#;*8

F'-8#N#08+#&%#%8
D87*<#"%D#:08A7#'*7
7'-#8D;!-)#"%D
8--+#7%#'*7#*8#7'07
;*8

Day 4 Day 4 Day 4

Military " Comp ! Fitness "

R807:'

XU1#!D*<+*8,

R807:'#=D<<&

KU1#M#7%=#C-*,'7
>)%;#0!%B-

(0:G#&OD07&

]%)G-+#D=#7%#'-0B"

F'-8

XU1#M#P5h#%>#;0W

1#&-7&

1G#!*G-

P55#7)D-#>%);#)D8

H-&7#1#;*8#!-7C--8

Day 5 Day 5 Day 5

Military ! Comp ! Fitness !

2K#;*8#0;)0= 6%)#7*;-Q
6%)#F*;-Q
29#:0<#&G* 25`^`P`N`X`K`9`1`4`2
1#)+&
X#!0)#;D S(#S-B*<&#e)-&&
K55#;-7-)#)%C
K#&7)*:7#='&=D 15#S%D!<-#k8+-)&
4K#!D)=--#%B-)
[C%;-8#7%#0#9KV 0>7-)#-0:'#&-7
)%C-)
=<07-#08+#0!;07\#
#

H-&7#K#;*8
F'-8#>%)#7*;-`

1#)+&
K#)+&

K55#;-7-)#)%C
45#:0<#!*G-

2K#+D;!!-<<#!-8:'
15#,'+
N5VgK5V#+!A&
K#&08+!0,#:<-08&

H-&7#K#;*8 455Vg2K5V

1#)+&
25#;*8D7-&#%>#'&C
K55#;-7-)#)%C
%!&70:<-#:%D)&-

25#+(#&OD07#&807:' =)0:7*:-#

N5VgK5V#+(#0<7#0);&
F'-8`

F'-8`
K#&-7&

I*<<#&=)*87&
25#JD;=&#C*7'

P#&-7&#%>#4K; 21Kg^KV##%8#!0:G
[JD&7#JD;=#C*7'#!0)
)-&7#*&#7'-#C0<G %8#!0:G\
+%C8
@87%#K#;0W#JD;=&
&708+*8,#8%#C-*,'7
F'-8`
F'-8#>%)#7*;-`
R'%D<+-)#=)-&&
+D;!!-<<#&-07-+ 1#)+&#0<<#C-0)*8,#0
9U25 B-&7

25#!-8:'#2^Kg295
F'-83#8%7#>%)#7*;-`
1#)%=-#:<*;!&
9#&-7&
H*,'7#*87%
15#&*7`D=&
1#)+&
K5#=D&'#D=&
P#!-8:'#2^Kg295
2K#&7)*:7#=D<<#D=&
4#)%=-#:<*;!&

H*,'7#*87%

1#)+&

X#!-8:'#2^Kg295

2#)%=-#:<*;!

Day 6 Day 6 Day 6

Military ! Comp " Fitness !

X#&-7&#-0:'#>%)#7*;- 6%)#F*;-Q
2K`25`K
45g2K#:0<#0&&0D<7
!*G- S(#e%C-)#l<-08&#

255A#&<-+#=D&'#'-0B" S(#]0<G*8,#TD8,-
C*7'#S(A&#*8#6)%87
X#!-8:'#44Kg2KK
H0:G#

H-&7#^5#&-:%8+&
S(#R'%D<+-)#7%
!-7C--8
ZB-)'-0+#

F'-8#>%)#7*;-` m2K5n#ReH@aF#Y6FiH
iYlI#HZkaS?#
1#)+&
#
15#C0<<#!0<<&#45g29
#
K5A#C0<G*8,#<D8,-
>)%87#)0:G#KKVg95V mR=)*87#0>7-)#-0:'

+!A& )%D8+?#R%#+%#7'-
2KA&#08+#7'-8#&=)*873
25A&#7'-8#&=)*873#KA&
F'-8` 7'-8#&=)*87?

9#;*<-#-0&"#)-:%B-)" #
)D8
ReH@aF#@R#FZ#SZ]a
FZ#Y#4Kn#T@ai#YaS
(Ylo3#FIia#FZ#Y
K5n#T@ai#YaS#(Ylo?#

Day 7 Day 7 Day 7

Military " Comp ! Fitness "

K#)+&#>%)#7*;-`

155#;-7-)#)%C

25#+!#&807:'
PKVgX5V

K5#+D#p-D&#)%=-

l<-08#08+#J-)G

]%)G#D=#7'-8

XU4#07#PKh#%>#'-0B"
&*8,<-

F'-8

1#&-7&#8-C#&-7#-B-)"
24#;*8

95#77!

15g4K#:0<#!*G-

25#=%C-)#:<-08&
44Kg2KK#[48+#&-7
49Kg2XK#1#)+#&-7
4XKg2NK\

Strength Program Week 2.5 Day 1 !

NU4#(0:G#&OD07#M#PNh

1UP#<D8,-&

R*+-#&<*+-#&OD07&
1U25#-0:'#<-,

9U45
H-B-)&-#'"=-)

Strength Program Week 2.5 Day 2 !

(-8:'#=)-&&#KUK#M#P5h

9UP#*8:<*8-#+D;!!-<<#!-8:'

9U25#+D;!!-<<#=D<<#%B-)

K#;*8#;0W#=D&'#D=&

KU2P#,'+#&*7#D=&

Strength Program Week 2.5 Day 3 "

Strength Program Week 2.5 Day 4 !

XUX#&708+*8,#2#0);#+D;!!-<<#=)-&&

1UP#+D0<#Y)8%<+#=)-&&

9U45#<07-)0<#)0*&-

1U25#G-77<-#!-<<#D=)*,'7#)%C
#

Strength Program Week 2.5 Day 5 !

KUK#+-0+<*>7#M#N4h

9U2K#)-B-)&-#'"=-)

1U25#,%%+#;%)8*8,&

9U25#!08+-+#0++D:7%)#-W7-8&*%8&

Strength Program Week 2.5 Day 6 "

Strength Program Week 2.5 Day 7 !

XUX#!-87#%B-)#)%C

XUX#C-*,'7-+#=D<<#D=

1U2K#+D;!!-<<#)%C&#-0:'#0);

9UP#&7)*:7#:'-&7#7%#!0)#=D<<#D=&

24 Comments
!"#$%&'()*#!"#$%&#'()#*+*+#%,#-.**#/0
H-=<"
$%&'#%8#6)*+0"&#/*<*70)"#=)%,)0;#*7#:0<<&#>%)#'*<<#&=)*87&?#@#+%8A7#'0B-#'*<<&#C'-)-#@
<*B-?#@&#7'-)-#0#&D!&7*7D7-#@#:08#+%#7'-&-E#F'08G&#$%&'#08+#G--=#=0"*8,#7'-#/08

+,#$%-./01'##!"#12"3#()#*+*+#%,#*.('#/0
H-=<"
I-"#HD&'3#+%#"%D#'0B-#0#&<-+E#@#C%D<+#;0G-#*7#&<*,'7<"#'-0B"#08+
=D<<#7'07#*8#0#&=)*87?#@>#8%73#JD&7#+%#7)0+*7*%80<#K5;#&=)*87&

2)'.(%345,0'4#!"#12"3#4)#*+*+#%,#((.'5#/0
H-=<"
F'D)&+0"L
F%=#&-7#M2NK#%8#&807:'L
I*7#1K5#>%)#0#'-0B"--&&'''#&*8,<-#%8#&OD07?

6(0#!"#12"3#()#*+*+#%,#(+.4-#%0
H-=<"
/%8+0"L

2;*?#PQ29
4;*Q#2NQK5
4?K;*Q#44QK5
R<%C3#!D7#,-77*8,#!-77-)

ST3#9UKM1NKV

K)+&3#15:0<#!*G-#-),3#STW25M4NKV3#45,'+
4XQ4P#F'07#<0&7#)%D8+#'D)7?

ROD07&#,%880#!-#>D8#7%;%))%C?

+,#$%-./01'##!"#12"3#()#*+*+#%,#*.('#/0
H-=<"
Y770#!%"#R"+L#ROD07&#C*<<#!-#,<%)*%D&

7*88$'9%-'48,4#!"#12"3#()#*+*+#%,#6.(5#/0
H-=<"
6*)&7#+0"#%8#7'-#=)%,)0;?
6*80<<"#=D<<-+#7'-#7)*,,-)

Z8<"#'0B-#<*;*7-+#C-*,'7&#>%)#!0)!-<<#&%#;0W#0;%D87#@#:08#<*>7#*&
4NK#[#=-)>-:7#>%)#7'-#C%)G%D7\

4?K#;*<-#)D8#*8#2PQK4

]0);-+#D=#>%)#C%)G%D7#0>7-)

/-7:%8#:%;=<-7-+#*8#42Q4^
RD!!-+#!*G-#>%)#K55;#)D8
RD!!-+#FF(#>%)#_`D=&
[a%#=D<<`D=#!0)\

/D:'#)-&=-:7#$%&'

+':.'(%-/.;$<'=0#!"#12"3#()#*+*+#%,#5.+4#/0
H-=<"
/%8+0"#b78-&&#&:%)-#45Q5^?#K5#C0<G*8,#<D8,-&#=-)#)%D8+#0)-#G*<<-)?#V=0"7'-;08

>*"'%?/48,#!"#12"3#()#*+*+#%,#((.'4#/0
H-=<"
9?K#;*<-#)D8#94Q49#;*8#[#C0&#)D88*8,#C*7'#;"#&%<+*-)&#&%#&<%C-)#7'08#D&D0<\
F'-8`
S-0+<*>7
9UK#)-=&#M#4NK
6%)#7*;-`
K)+&
155#;-7-)&#)D8
25#+-0+#49K
45#7%-&#7%#!0)
F*;-#49Q94

R7)-8,7'#+0"#4
KUK#!-8:'#07#2NK
9UP#*8:<*8-#+D;!!-<<#M95<!&
9U25#+D;!!-<<#=D<<#%B-)&#M95<!&
K#;*8#;0W#=D&'D=&#29N
KU2K#&*7#D=&

@.*48%A/;;,4'#!"#12"3#*)#*+*+#%,#(*.66#%0
H-=<"
/%8+0"#/*<*70)"

SD-#7%#<*;*7-+#7*;-#@#C0&#%8<"#0!<-#7%#,-7#7'-#)D8#*8#08+#-&70!<*&'#0#8-C#2H/#%8
+-0+<*>7#&*8:-#*7A&#!--8#0#<%8,#7*;-

HD8#4?K#;*<-#c#2PQ4Nd#,-77*8,#>0&7-)#-B-)"#C--G
eD<<-+#19KV#%8#7'-#+-0+<*>7

]*<<#G8%:G#%D7#7'-#%7'-)#'0<>#%>#%8#/%8+0"A&#7%+0"#D&*8,#;"#8-C#!0&-<*8-#>%)
=-):-870,-&

6(0#!"#12"3#*)#*+*+#%,#'.++#/0
H-=<"
f%%+#;%)8*8,3

ROD07#W#K#-;%;#>%)#X
R70)7-+#07#15KV#!D7#!0*<-+#%D7#08+#+)%==-+#7%#4NKV#0>7-)#4)+&?

P)+&#4;*8#%8#2#)-&7?#6*)&7#)%D8+#C0&#7'-#%8<"#%8-#7'07#@#'0+#7*;-#7%#:0))"?
2K5V#&08+!0,#:<-08&3#253#253#P3#X3#P3#^3#^3#^

9)+&
P#=D<<`D=&#Cg45V
K5#=D&'`D=&

>*"'%?/48,#!"#12"3#*)#*+*+#%,#((.*7#/0
H-=<"
S*+#FD-&+0"#b78-&&#C*7'#;%+&
P5#=D&'#D=&
95#&*7#D=&
45#0*)#&OD07&
25#<D8,-&#0<7-)807*8,
9#)%D8+&#*8#4K#;*8#[#+*+#*7#>%)#=7#C*7'#&%<+*-)&\

(0:G#&OD07
KUX#07#49K#[8%7#-;%;\

?*"=%B*C'.*#!"#12"3#')#*+*+#%,#(.'6#/0
H-=<"
S*+#7'-#b78-&&#]%S#$D8-#1#*7#G*:G#;"#0&&?#I0+#7%#)-=<0:-#)D8#>%)#:0<#0*)#!*G-
!-:0D&-#@#:08A7#)D8?#@8JD)-+#;"#<-,#'0B-#0#7%)8#;D&:<-?

2)'.(%345,0'4#!"#12"3#')#*+*+#%,#(+.'6#/0
H-=<"
]-+8-&+0"L

2K#&807:'-&
1K#;D&:<-#D=&
 25K#!D)=--&

?'8'%D*.0.,E'#!"#12"3#4)#*+*+#%,#(*.*(#/0
H-=<"
e<0"*8,#:07:'#D=q*&#]-+8-&+0"#6*78-&&#i/Z/#0<<#7')--#;%B-;-87&#%8#7'-
;*8D7-3#%)#%8-#;%B-;-87#-0:'#;*8D7-3#7'-8#)-=-07E

6(0#!"#12"3#4)#*+*+#%,#*.'6#/0
H-=<"
]-+8-&+0"#b&'#+0"?#[T07-\

f%7#*8#7'-#=%8+#C*7'#7'-#b&'?#]0&#8*:-3#:%<+3#08+#)->)-&'*8,?#@#'0B-#8%#*+-0#'%C
>0)#@#&C0;3#8%7#>0)#7'%D,'?

[l<-08r1#>)%87#&OD07\W#K#M2PK
XU1#&7)*:7#=)-&&#M29K

R'%D<+#'0B-#8%);0<<"#+)%==-+#7%#21K#>%)#+-07'#!"#:<-08rJ-)G3#!D7#&'%)7#7*;-?

2KK#>%)#K3#X3#X?#H-&7-+#2;*8#08+#+*+#08%7'-)#)%D8+#%>#X?

I-0)7#)07-#&D8G#;-?

+':.'(%-/.;$<'=0#!"#12"3#6)#*+*+#%,#*.(5#/0
H-=<"
F'D)&+0"#b78-&&?#9;*<-#C0<G#C*7'#7'-#+%,?#Y/HYe#4K#P5#ek3#95#Rk3#45#!D)=--&3#25
C0<<#C0<G&?#425#)-=&#V=0"7'-;08

68"*.8%A,,F#!"#12"3#5)#*+*+#%,#*.4'#/0
H-=<"
6)*+0"#b78-&&#C0&#0#!08,-)?#F%%G#2P#;*8D7-&#'0+#7%#+*,#+--=#7%#=D&'#7')%D,'
)%D8+&#1`X?

F'-8#+*+#4/Z/#>%)#P#;*8D7-&#%>
K#+-0+<*>7&#07#4^K#<!&?

T%C-)#!0:G#08+#'0;&7)*8,&#0)-#&'%7L

>*"'%?/48,#!"#12"3#5)#*+*+#%,#5.'8#/0
H-=<"
9#;*<-#-0&"#)D8#7*;-#1KQ55
F'08#=<0"-+#0)%D8+#%!&70:<-#:%D)&-

A,0(%>.*G'.#!"#12"3#-)#*+*+#%,#4.**#%0
H-=<"
6*78-&&#7%+0"L#I0+#7%#D&-#49G,#G-77<-!-<<&#7'%D,'?#@#,%7#21Q22#>%)#7*;-?#6*)&7#-B-)
l)%&&6*7#C%)G%D7#:%;=<-7-LL

S%#"%D#,D"&#:":<-#7'-#9#+*j-)-87#=)%,)0;;*8,#%)#&7*:G#7%#7'-#&0;-#&0;-#%8-E

6(0#!"#12"3#-)#*+*+#%,#6.'8#%0
H-=<"
@#&7*:G#;%&7<"#7%#7'-#;*<*70)"#=)%,)0;3#7'-)-A&#!--8#0#>-C#+0"&
C'-8#@AB-#+%8-#&%;-7'*8,#>)%;#7'-#%7'-)#7)0:G&?#@#7'*8G#7'-)-A&#0
>-C#>%<G&#=0*)*8,#b78-&&#08+#&7)-8,7'?#S-b8*7-<"#&%;-#7'07#JD;=
0)%D8+?

+':.'(%-/.;$<'=0#!"#12"3#-)#*+*+#%,#5.6-#/0
H-=<"
6)*+0"#b78-&&#2PQ9P?#RD!!-+#+D#C*7'#&*8,<-&?#1K#<!#+!&?

-.*40,4%H09*.0##!"#12"3#(()#*+*+#%,#8.'-#/0
H-=<"
@&#*7#%G0"#7%#+%#!%7'#7'-#+0*<"#;*<*70)"#C%)G%D7&#0<%8,#C*7'#7'-#+0*<"#&7)-8,7'
C%)G%D7&#*8#7'-#&0;-#C%)G%D7E

I*)/0%J*4;'.#!"#92:2;,#(+)#*+*+#%,#4.*(#/0
H-=<"
R%#@#JD&7#,%7#7'-#=)%,)0;;*8,#7'*&#;0"#!-#0#+D;!#OD-&7*%83#!D7#&'%D<+#@#!-
&70)7*8,#!0:G#>)%;#C--G#2#%)#&70)7*8,#>)%;#7'*&#C--GE

+,#$%-./01'##!"#92:2;,#(+)#*+*+#%,#6.4(#/0
H-=<"
@>#"%D#0)-#+%*8,#&7)-8,7'3#=*:G#0#C--G#7'07#&70)7&#C*7'#0#2?#F'07#C*<<
!-#C--G#2#%>#24?#@>#*7#*&#b78-&&#%)#08"#%>#7'-#%7'-)#7)0:G&3#JD&7#JD;=
*8#C*7'#D&#8%CL

Submit a Comment
T%,,-+#*8#0&#/07'-D&#/%D)0?#T%,#%D7E#H-OD*)-+#b-<+&#0)-#;0)G-+#m

l%;;-87#m

RD!;*7#l%;;-87

© 2022 Josh Bridges | Privacy Policy | Terms & Conditions | FAQ’s | Fit For Fire Program