New

12-Week Strength + Power Program

AJ Pedro | Pedro Peak Performance

Strength & Conditioning
Coach
AJ Pedro

Unlock Your Athletic Potential — Build Real Strength and Explosive Power

Whether you're a serious competitor or simply trying to level up your personal performance, this 3-day program + specialized accessory day targets what matters:

✅ Compound Movements for foundational strength and power

✅ Dumbbell & Kettlebell exercises for athletic movement and stability

✅ Accessory Sessions that reinforce balance, mobility, and imbalances

✅ Progressive Structure that builds week over week with purpose

Built by a Certified Strength & Conditioning Specialist (NSCA-CSCS), this program includes training designed for performance. Every session is intentional. Every rep has a reason.

benefit-image-0
Power Build from the Ground Up
Develop an elite foundation of strength and explosive power that carries over to every sport or performance goal.
benefit-image-1
Intentional Programming
Train with a program that balances evidence-based structure and intensity to unlock your peak performance potential.
benefit-image-2
Build Power. Move Better.
A complete training system designed to boost strength, improve movement quality, and maximize athletic performance.
Features
feature-icon
Programming 4 days per week
Engage in a variety of workout programs to keep your fitness routine exciting and effective.
feature-icon
HD Video Guidance
I have curated a custom video library for every movement to guide your form and make execution a breeze.
feature-icon
Expertise and Experience
AJ and Pedro Peak Performance provide diverse workouts to help you reach your peak potential no matter what your preferences are.
feature-icon
Delivered through TrainHeroic
Simplify your training and maximize your progress, all through one, simple app.
Equipment
Required
Barbell // Trap Bar // Dumbbells // Kettlebells // Box // Foam Roller // Pull-up Bar
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1-4 Strength + Power Day 1 

Warmup

A

Dynamic Warmup: A1. Pogo Jumps – 2×20 reps A2. Lateral Bounds – 2×10 per side B1. 90/90 Hip Switches – 2×10 per side B2. Alternating Knee Hugs – 2×10 per side C1. World's Greatest Stretch – 2×5 per side C2. Deep Squat Ankle Rocks – 2×10 per side

B1

Barbell Hang Power Clean

3 x 3

B2

Seated Jumps

3 x 5

C1

Barbell Box Squat

3 x 6

C2

KB Bear Plank Pull Through

3 x 8

D1

Dumbbell Bench Press

3 x 8

D2

Chest Supported Dumbbell Rows

3 x 10

E1

1/2 Kneeling Dumbbell Single Arm Shoulder Press

3 x 6

E2

Dumbbell Alternating Gorilla Rows

3 x 8

F1

Feet Elevated Inverted Rows with Pause

3 x 6

F2

Kettlebell Static Hold Dead-bugs

3 x 8

Tuesday
Week 1-4 Strength + Power Day 2 

Warmup

A

A1. Pogo Jumps – 2×25 seconds A2. Med Ball Side Slams 2 x 5 reps B1. Adductor Rocks – 2×10 per side B2. Alternating Crossover Arm Stretch – 2×10 per side C1. 90/90 Stretch with Forward Lean – 2×10 per side C2. Standing Side Bends – 2×10 per side D1. Kneeling Jump to 2 High Jumps – 3×5 reps D2. Burpee to High Jump – 2×5 reps

B1

Kickstand Trap Bar Deadlifts

3 x 6

B2

Med Ball Slams

3 x 5

C1

Barbell Front Squat

3 x 6

C2

Dumbbell Bent Over Rows + Iso Hold

3 x 5

D1

Incline Dumbbell Bench Press

3 x 8

D2

Kettlebell Over/Under Pass-Throughs

3 x 10

E1

Standing Alternating Kettlebell Press

3 x 6

E2

Single Kettlebell SLDL

3 x 6

F1

Plank on Kettlebell With North South Taps

3 x 8

F2

Single Kettlebell Suitcase March

3 x 30

Thursday
Week 1-4 Strength + Power Day 3 

Warmup

A

A1. Stationary Hamstring Scoops – 2×15 per side A2. Stationary A-Skips – 2×30 seconds B1. Side Lat Foam Roll – 30 seconds per side B2. Upper Back Foam Roll – 1 min C1. Quad Stretch with Reach – 2×8 reps per side C2. T-Spine Rotations – 2×8 reps per side D1. Dumbbell High Jumps – 3×8 reps D2. Kneeling Jump to Med Ball Slams – 2×6 reps

B1

Barbell Hang Power Clean

3 x 3

B2

Plyometric Lunge Jumps

3 x 5

C1

Barbell Back Squat

3 x 6

C2

Bodyweight Plank

3 x 30

D1

Barbell Bench Press

3 x 6

D2

Dumbbell Renegade Rows

3 x 6

E1

1/2 Kneeling Alternating Dumbbell Shoulder Press

3 x 6

E2

Pull-up Iso Hold

3 x 20

Friday
Week 1-4 Accessory Work Day 

A1

Dumbbell Squat + Curtsy Lunge

2 x 3

A2

Suitcase Deadlift

2 x 5

A3

Single KB Swing to Clean to Alternating Reverse Lunges

2 x 3

B1

Kettlebell Over/Under Pass-Throughs

2 x 10

B2

Dumbbell Hollow Hold Flutter Kicks

2 x 30

B3

Rack Position + Overhead Hold Marches

2 x 30

C1

Elevated Kettlebell Rack Position with Suitcase Hold Deadlift + Alternating Forward Lunges

2 x 4

C2

Kettlebell Row with Iso Hold + Slow Eccentric

2 x 3

C3

Foam Roller Double Kettlebell Incline Press

2 x 12

Coach
coach-avatar AJ Pedro

With over 20 years of training experience, my passion is fitness and nutrition. I have certifications from NASM as a Nutrition Coach and Certified Personal Trainer, as well as my CFSC-Level 2 for Functional Strength Coaching and am a CSCS. My goal is to help people reach their peak physical potential through a balanced approach to training. I look forward to having you apart of the team!

closer-image-1
closer-image-2
12 Weeks Starts NOW!

12-week Strength and Power Program

Get 12-Week Strength + Power Program
closer-image-3
12-Week Strength + Power Program