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5 Star Strength

5 Star Strength & Conditioning

Strength & Conditioning
Coach
Jason Jovovich | CPPS Masters

Welcome to Team 5 Star Strength! Our program has been built on 20 years training experience and over 12 years of coaching. 5 Star Strength & Conditioning is based in Philadelphia, PA and is now available to YOU anywhere in the world through TrainHeroic.

We believe that 5 Star is the standard and the real results will always speak for themselves. That's what our program is all about: RESULTS!

The training you're about to experience is the product of a proven training system developed in the trenches with THOUSANDS of athletes.

What makes 5 Star Strength any different? PASSION! 5 Star Strength is a results-driven program fueled by passion. Here, you're getting battle tested real-world strength and conditioning that delivers powerful results.

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All The Thinking Done For You
5 Star Strength delivers step-by-step workouts, from comprehensive warm-ups to fat-burning finishers, instantly to your phone. Just open the TrainHeroic app and put in the work!
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JOIN NOW > $1/DAY
It's Worth Every Penny!
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TRAIN WITH THE TEAM
The best part is that you don't have to do all the work by yourself. You'll be part of a community that trains just as hard as you! Accountability that keeps you connected.
Features
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24/7/365 On-Demand Access
As a member, you have round-the-clock access to the latest 5 Star Strength programs, a massive exercise video index and the team group chat.
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Programming 4 days per week
Each week, there are 4 workouts plus 3 cardio/active recovery days. 5 Star Strength has you covered 7 days a week!
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Smart Programming
Expertly designed to help you move and feel better while building muscle and burning body fat.
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Demo Videos
Every exercise selection has its own tutorial video demonstrating proper form and technique.
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Community and Accountability
Join a community that keeps you connected, motivated and accountable with a Team Chat and Leaderboards.
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Delivered Through TrainHeroic
5 Star Strength & Conditioning brought to you by TrainHeroic. The best online platform to log all your progress and PR's
Equipment
Required
All equipment required can be found in any commercial gym // Barbell // Power Rack // Cable Stack // Bench // Dumbbells // Bands // Prowler/Sled
Recommended
Medicine Ball // Weight Vest // Jump Rope // TRX/Gymnastic Rings
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
UPPER BODY WORKOUT 1

A

Upper Body SMR

1 x 2:00

B1

Prone Shoulder Dislocates

2 x 10

B2

Scap Push-Up

2 x 10

B3

Prone Y-Handcuffs

2 x 5

C1

Seated Behind The Neck Press With overhead Shrugs

2 x 8

C2

Seated DB External Rotation (Elbow On Knee)

2 x 16

C3

Single Arm Plate Shrugs

2 x 40

D1

Tricep Pushdown

20, 15, 10

D2

Lat Pulldown

20, 15, 10

D3

Push Up

3 x 20

E1

Chin-Ups

3 x 8

E2

Close Grip Barbell Bench Press

3 x 10

E3

Chest Supported DB Rows With Pause

3 x 10

F

Incline DB Bench Press

3 x 3

G

Incline DB Bench Press

1 x MAX @ 60 %

H

Prone DB Posterior Flye

1 x 100

Monday
LOWER BODY WORKOUT 1

A

Lower Body SMR

1 x 2:00

B1

Adductor Rockers

2 x 20

B2

90/90 Hip Switch

2 x 20

B3

DB RDL

2 x 8

B4

Goblet Squat with Prying

2 x 5

C1

RFE Split Squat

3 x 16

C2

Cossack Squats

3 x 10

C3

Bent Knee Copenhagen Hip Lift Iso-hold

3 x 40

D1

Goblet Squat with Release

3 x 5

D2

DB Step Up

3 x 20

D3

Pull-Up

3 x 8

E

Barbell Squat Variation

3 x 3

F

Barbell Squat Variation

1 x MAX @ 60 %

G

Low Cable Bicep Curl

1 x 100

Tuesday
CARDIO/RECOVERY DAY

A

Cardio

B

The Limber 11

Wednesday
UPPER BODY WORKOUT 2

A

Upper Body SMR

1 x 2:00

B1

Prone Shoulder Dislocates

2 x 10

B2

Scap Push-Up

2 x 10

B3

Prone Y-Handcuffs

2 x 5

C1

Seated Behind The Neck Press With overhead Shrugs

2 x 8

C2

Seated DB External Rotation (Elbow On Knee)

2 x 16

C3

Single Arm Plate Shrugs

2 x 40

D1

Tricep Pushdown

20, 15, 10

D2

Seated Cable Rows

20, 15, 10

D3

Plate Front Raise

3 x 20

E1

Full Range Laterals (Sunshines)

3 x 12

E2

Cable Face Pull

3 x 20

E3

DB Arnold Press

3 x 10

F

Seated Military Press

3 x 3

G

Seated Military Press

1 x MAX @ 60 %

H

Band Pull-Apart (BPAs)

1 x 100

Thursday
LOWER BODY WORKOUT 2

A

Lower Body SMR

1 x 2:00

B1

Adductor Rockers

2 x 20

B2

Supported Hip Airplanes

2 x 20

B3

DB RDL

2 x 8

B4

Goblet Squat with Prying

2 x 5

C1

Barbell RDL

3 x 8

C2

Pause Hip Thrust

3 x 10

C3

Straight Leg Copenhagen Hip Lift

3 x 40

D1

Low Cable Pull Through

3 x 12

D2

TRX Leg Curls

3 x 10

D3

Narrow Grip Lat Pulldown

3 x 20

E

Deadlift Variation

3 x 3

F

Deadlift Variation

1 x MAX @ 60 %

G

Seated DB Bicep Curls

1 x 100

Friday
CARDIO/RECOVERY DAY

A

Cardio

B1

Foam Roll IT Band

1 x 60

B2

Foam Roll Adductors

1 x 60

B3

Lax Ball Glutes

1 x 120

B4

Rollover into V-sit

1 x 10

B5

Fire Hydrant Circles

1 x 20

B6

Mountain Climber

1 x 20

B7

Groiner

1 x 20

B8

Rear Foot Elevated Hip Flexor Stretch

1 x 120

Saturday
CARDIO/RECOVERY DAY

A

Cardio

B1

Seated Figure 4 Stretch into Knee Hug

1 x 75

B2

Squat to Stand

1 x 5

B3

Worlds Greatest Stretch (Lower Body)

1 x 10

B4

Half Kneeling Hamstring Stretch

1 x 30

B5

Couch Stretch (Hip Flexors)

1 x 120

B6

Reverse Lunge into Hip Flexor Stretch

1 x 10

Coach
coach-avatar Jason Jovovich | CPPS Masters

Jason is the founder and owner of 5 Star Strength & Conditioning. For the past 12 years, Jason has been in the trenches training athletes. He's a results-driven coach passionate about progress and self improvement.

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RESULTS SPEAK LOUDER THAN WORDS

Try before you buy!

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Evan Kilian

5 Star Strength Athlete

Verified Athlete

"When I began training with Coach J around 5 years ago, I immediately knew that I was going to get the results I wanted. Most importantly, Coach J helped shape me into the man I am today, and I will forever continue to learn and grow stronger with his mentorship. The results speak for themselves."

verified-athlete-avatar Larry Attaway

5 Star Strength Athlete

Verified Athlete

"Coach J has been the single most important person in my fitness journey, from his shoulder specialization workouts for my recovery to overall strength and size. I appreciate everything that he has done for me and can’t wait to continue growing with 5 Star Strength #5starforlife"

verified-athlete-avatar Sean Roehmild

5 Star Strength Athlete

Verified Athlete

"When I first started training freshman year of high school, I was doing it improperly without correct guidance. Until I met Coach J. No matter the circumstances, he was always there to help me get better, and he is the reason I'm as strong as I am now and why I'm in the position that I am in today."

verified-athlete-avatar James Bermudez

5 Star Strength Athlete

Verified Athlete

"Coach J really taught me the importance of recovery and "training like an athlete, not a body builder". He's given me results on and off the field. I credit him a huge part of my journey to collegiate football and the potential to play professionally. I'm living proof of the product he produces."

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