PREVAIL 3X: Smart, Efficient Strength
preVail Athletics LLC
General Fitness, Multi-sport, Miscellaneous, Strength & ConditioningWHAT TO EXPECT
3 Focused Workouts/Week : Designed around a full body split to optimize recovery and peak performance.
Smart Exercise Selection: High payoff compound movements and targeted accessory work - no fluff, no junk volume.
Flexible Scheduling : Ideal for busy schedules, hybrid athletes, or supplementing an active lifestyle
WHO IS THIS PROGRAM FOR?
Busy Professionals & Athletes who want maximum results on a time budget.
Lifters looking for a structured, science baked approach to building functional strength and lean muscle.
Anyone ready to train smarter, recover better, and prevail.
A1
Barbell Roll Outs
2 x 10
A2
Russian Twist
2 x 20
A3
Weighted Sit up
2 x 10
B1
Goblet Squat
3 x 8
B2
Incline DB Bench Press
2 x 10
C1
TRX Row
2 x 12
C2
Suitcase Carry
2 x 20
D1
DB RDL
3 x 8
D2
TRX Biceps
2 x 20
D3
TRX Tricep Extension
2 x 20
A1
Front Plank on Elbows
2 x 30
A2
Band Rotations
2 x 10
A3
Hanging Leg Raise
2 x 10
B1
Bench Press
3 x 8
B2
Leg Press
2 x 8
C1
Chin-Up
4 x 5
C2
Front Rack Carry
2 x 40
D1
Back Extension
2 x 8
D2
Barbell Bicep Curl
3 x 8
D3
Skull Crushers
3 x 8
A1
Kneeling Cable Crunch
2 x 10
A2
Barbell Windshield Wipers
2 x 5
A3
Reverse Leg Lift
2 x 10
B1
Seated DB Shoulder Press
3 x 8
B2
Leg Extension
2 x 15
C1
Seated Cable Row
3 x 8
C2
Waiter's Walk
2 x 20
D1
Prone Machine Hamstring Curl
2 x 15
D2
Alternating DB Curl
2 x 12
D3
Tricep Rope Pulldowns
2 x 12
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
Join PREVAIL 3X today and take command of your training
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