JCROU Performance
Bodybuilding, Strength & ConditioningWhether you’re starting from scratch or dialing it in for summer—this is your blueprint to get lean, strong, and confident before the heat hits. ☀️
What to expect:
✅ 4 Training Days (2 Lower, 2 Upper)
✅ 45–60 Minute Sessions
✅ Simple, effective programming with flexible exercise options
✅ Video demos
No gimmicks. No fluff. Just real work—and real results. 💪
Let’s get summer ready!
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Upper Prep 1
Neck CARS (clockwise/counterclockwise) x5 Shoulder Dislocations (band or dowel) x10E Spine Rotations (band or dowel) x10E Side Lying T-Spine Rotation (add weight to increase difficulty) x10E Prone Angels (add weight to increase difficulty) x10 Seated Wall Slides (stand up if you can't perform with arms against wall) x10 Push Up to Cobra to Downward Dog x5 Prone ATY Lift Offs x10E
B
Bench Press
12, 10, MAX
C
TBar Row
12, 10, MAX
D
Incline DB Bench Press
2 x MAX
E
Wide Grip Lat Pull Down (Machine)
2 x MAX
F
Cable Lateral Raise
2 x MAX
G
EZ Bar Curl
2 x MAX
H
Tricep Pushdown
2 x MAX
Conditioning
A
Lower Prep 1
Eagles x5E Scorpions x5E Hip Flexor w. Overhead Reach x5E Groin w. Overhead Side Bend x5E Hamstring Floss x5E Glute Bridge w. Alternating Reach x5E Hamstring Walkouts x5 Single Leg Calf Raise x10-15E
B
Machine Hack Squat
12, 10, MAX
C
Prone Machine Hamstring Curl
12, 10, MAX
D
Machine Leg Extension
2 x MAX
E
Machine Calf Raise
2 x MAX
F
Single Leg Hip Extension Sit Up
2 x MAX
G
DB Side Bend
2 x MAX
Conditioning
A
Upper Prep 1
Neck CARS (clockwise/counterclockwise) x5 Shoulder Dislocations (band or dowel) x10E Spine Rotations (band or dowel) x10E Side Lying T-Spine Rotation (add weight to increase difficulty) x10E Prone Angels (add weight to increase difficulty) x10 Seated Wall Slides (stand up if you can't perform with arms against wall) x10 Push Up to Cobra to Downward Dog x5 Prone ATY Lift Offs x10E
B
Incline Chest Press (Machine)
12, 10, MAX
C
Seated Cable Row (Neutral Grip)
12, 10, MAX
D
Machine Shoulder Press
2 x MAX
E
Neutral Grip Pull-Up
2 x MAX
F
Dip
2 x MAX
G
Hammer Curl
2 x MAX
H
Supine DB Tricep Press
2 x MAX
Conditioning
A
Lower Prep 1
Eagles x5E Scorpions x5E Hip Flexor w. Overhead Reach x5E Groin w. Overhead Side Bend x5E Hamstring Floss x5E Glute Bridge w. Alternating Reach x5E Hamstring Walkouts x5 Single Leg Calf Raise x10-15E
B1
DB RFE Split Squat
12, 10, MAX
B2
Machine Seated Hamstring Curl
12, 10, MAX, MAX
C
DB Lateral Squat
2 x MAX
D
Seated Calf Raise
2 x MAX
E
45 degree Back Extension
2 x MAX
F
Cable Pallof Rotation
2 x MAX
