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PREVAIL 100: The Century Protocol

preVail Athletics LLC

Strength & Conditioning, General Fitness
Coach
Rhen Vail

PROGRAM AND METHODOLOGY

6 Days/Week (Body-Part Split): High-frequency, high-reward volume split across dedicated training days.

The 100-Rep Formula: Each muscle group targets 100 total reps- split evenly between heavy strength (10x5)and targeted hypertrophy (5x10).

Dual Stimulus: Force neural strength adaptations while driving maximal hypertrophy and mechanical tension in a single block.

4 Week High-Yield Block: Short, relentless duration designed to shatter plateaus without overtraining.

WHO IS THIS PROGRAM FOR?

Advanced Athletes & Lifters who need a high stimulus reset to spark new strength and muscle growth.

Experienced General Fitness Clients looking for a serious challenge with a proven, structured method.

Anyone with baseline work capacity to handle high volume, heavy loads, and 6-day commitment.

ARE YOU READY TO TRAIN LIKE A PRO. PREVAIL LIKE A CHAMPION? Join PREVAIL100 and demand more from your training

$30
Get PREVAIL 100: The Century Protocol
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Expert Program Design
Programmed by an elite coach holding the highest honor awarded by the CSCCa, Master Strength and Conditioning Coach (MSCC)—reflecting 15+ years of proven expertise, professionalism, and real-world athletic results.
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High-Frequency 6 Day Body-Part Split
Optimized structure designed specifically for advanced lifters seeking maximum stimulus, density, and muscular adaptation in a concentrated 4-week block.
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Field-Tested & Proven Protocol
A battle-tested routine built on strategies refined over two decades in elite training settings—no theoretical guesswork, just methods that deliver.
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 6 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
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Full Gym /Barbells/DB's/Bands // Machines (Leg Press/ Leg Extension/ Leg Curls)
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Sample Week
Week 1 of 4-week program
Monday
legs - 5x10

A1

Air Squat

2 x 10

A2

Glute Bridge

2 x 30

A3

Rear Foot Elevated Split Squat Iso

2 x 30

B1

Leg Extension

5 x 10

B2

Prone Machine Hamstring Curl

5 x 10

B3

Suitcase Carry

5 x 20

Tuesday
Chest/Back - 10x5

A1

Barbell Bench Press

10, 8

A2

Band Pull-Apart

2 x 15

A3

Front Plank Shoulder Taps

2 x 10

B1

Bench Press

10 x 5

B2

1-Arm DB Row

10 x 5

Wednesday
Shoulders/Arms - 5x10

A1

Shoulder Warm Up Series

1 x 10

A2

Close Grip Push-Up

2 x 10

A3

Banded Bicep Curl

2 x 10

B1

DB Lateral Raise

5 x 10

B2

Tricep Rope Pulldowns

5 x 10

B3

Alternating DB Curl

5 x 10

B4

Kneeling Cable Crunch

5 x 20

Thursday
Legs - 10x5

A1

Back Squat

2 x 5

A2

Hip 90/90's

2 x 8

A3

DB RDL

2 x 5

A4

Heel Clicks

2 x 8

B1

Leg Press

10 x 5

B2

RDL

10 x 5

Friday
Chest/Back - 5x10

A1

Push Ups

2 x 10

A2

Band Pull-Apart

2 x 12

B1

DB Fly

5 x 10

B2

Pull-Up

5 x 10

B3

Band Rotations

5 x 10

Saturday
Shoulders/Arms 10x5

A1

Shoulder Warm Up Series

A2

DB Shoulder Press

10, 8

A3

Barbell Bicep Curl

2 x 10

A4

DB Overhead Tricep Extension

2 x 10

B1

Shoulder Press

10 x 5

B2

EZ Bar Skull Crusher

10 x 5

B3

Barbell Bicep Curl

10 x 5

Coach
More from preVail Athletics LLC
coach-avatar Rhen Vail

Rhen Vail serves as the Head Strength and Conditioning Coach for the Louisville Women's Basketball team. He has worked with WNBA draft picks and players along with countless men's and women's overseas professionals. During his career he has worked with and trained MLB and NFL draft picks and All Americans across a variety of sports. Prior to Louisville he has coached at Pitt and Kent State

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