jpsfitperformance

Weightlifting, Powerlifting
Coach
Jacob Szymanski

Focusing on Upper/Lower Splits with Structural Lifts and Accessory Work

Features
1 sessions per week
Must use App app to view and log training
Program Training
$45
Get 4-Day Split Program (Intensity-Based)
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Back Squat

5 x 8

B

RDL

5 x 10

C

Split Squat

5 x 10

D

Single Leg RDL

5 x 10

E

Leg Extension

5 x 12

F

Lying Leg Curl

5 x 12

G

Calf Raise

5 x 15

Monday
Week 1 Day 2

A

Bench Press

5 x 8

B

Chin-Up

5 x 10

C

DB Military Press

5 x 10

D

Bent Over Row

5 x 10

E

Tricep Pushdown

5 x 12

F

DB Bicep Curls

5 x 12

G

DB Lateral Raise

5 x 12

Wednesday
Week 1 Day 4

A

Deadlift

5 x 8

B

DB RDL

5 x 10

C

Goblet Squat

5 x 10

D

American KB Swing

5 x 12

E

Step-Ups

5 x 10

F

Physioball Leg Curl

5 x 12

Thursday
Week 1 Day 5

A

Incline DB Bench Press

5 x 10

B

Lat Pulldown

5 x 12

C

Shoulder Press

5 x 10

D

1-Arm DB Row

5 x 10

E1

Skull Crushers

5 x 12

E2

EZ Bar Curl

5 x 12

F

Rear Delt Flyes

5 x 12

Coach
More from jpsfitperformance
coach-avatar Jacob Szymanski

NSCA Certified Personal Trainer, CSCS in progress, former athlete that loves to still train like one, wanting to work with people who want to train like athletes and get stronger and faster

More from jpsfitperformance

programs
4-Day Split Program (Intensity-Based)
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