Jerome Tjosvold

Coach
Jerome Tjosvold

Get ready to crush it with my 12-week Strength and Metabolic Training Program. This ain't your average workout – it's a hardcore, no-nonsense hybrid program designed to jack up your strength and sculpt that body. It also has some mobility drills and core work to keep your body feeling good. It's not just about lifting; it's about dominating every aspect of your fitness game. Gear up, hit the gym, and let's unleash that inner alpha! 

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Build Strength and Power:
Unleash your full potential by gaining significant strength and power. My program focuses on progressive resistance training to help you build strength, enhance endurance, and boost overall power.
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Sculpt Lean Muscle:
Achieve a sculpted physique through targeted muscle development. My workouts are designed to stimulate muscle growth and definition, promoting a lean and toned appearance.
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Direct Access To Me
Through the platform you can message me any questions that you may have. You can even send photos or videos for me to assess and make any necessary corrections.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 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
Equipment
Recommended
Commercial gym 
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Seated Good Morning

2 x 12

A2

Superman Plank

2 x 1:00

B

Barbell Hip Thrust

3 x 8

C

Barbell RDL

3 x 8

D

Hack Squat

3 x 8

E

DB Lateral Raise

5 x 10

F

Chest Supported Rear Delt Fly

5 x 10

Monday
Week 1 Day 2

A1

PVC Pipe Shoulder Rotation

2 x 10

A2

Side Plank on 45

2 x 0:45

B

Slight Incline Smith Machine Chest Press

3 x 8

C

Dips

3 x 8

D

Incline Cable Chest Fly

3 x 10

E

DB Pullover

5 x 10

F

Wide Grip Seated Cable Row

5 x 10

Tuesday
Week 1 Day 3

A

Thoracic Wall Mobility

1 x 7

B1

Overhead Oblique Crunch

3 x 8

B2

Cable Crunch

3 x 15

C

Seated Hammer Curl

3 x 8

D

DB Incline Curl

3 x 8

E

Rope Tricep Extension

5 x 10

F

Chest Supported Tricep Kickback

5 x 10

Wednesday
Week 1 Day 4

A1

Bird Dog Row

2 x 15

A2

Pike Pushup

2 x 15

B1

Seated DB Press

3 x 8

B2

Chest Supported DB Y Raise

3 x 10

C

Upright Cable Row

3 x 10

D

Hip Extension on 45

5 x 10

E

Seated Adduction Machine

5 x 10

F

Leg Extension

5 x 10

Thursday
Week 1 Day 5

A1

PVC Pipe Shoulder Rotation

2 x 10

A2

GHD Sit-Up

2 x 12

B

T-Bar Row

3 x 8

C

Low Row Machine

3 x 8

D

Machine Chin Up

3 x 8

E

Push-Up

5 x 10

F

Flat Hex Press

5 x 10

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