Ascend 365

Nico DeRosa

Strength & Conditioning, Functional Fitness, Weightlifting

Coach

Nico DeRosa

Ascend 365 is a year-round strength and conditioning program designed for those looking to develop strength and size WITHOUT sacrificing athleticism.

Updated monthly, this program blends science-backed training methods with cutting-edge techniques developed through over a decade of real-world experience. You’ll build the appearance you want while also working on qualities like speed, power, and endurance.

Each week features 4 focused strength sessions, 1–2 speed sessions, and 2–3 conditioning sessions, strategically programmed to maximize performance and growth. Whether you’re chasing a bigger bench, a higher vertical, or simply a more jacked physique, Ascend 365 delivers a complete system to get you there.

This isn’t just about getting bigger — it’s about becoming brutally strong, explosively fast, and relentlessly conditioned. The Ascend 365 program is also not just something I believe in; it’s what I actually DO personally. If you’re serious about elevating your fitness in the most balanced and efficient way possible, this is your program.

$30 / mo

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Develop your performance AND physique.

You don’t have to sacrifice one for the other. This program designs things in a way to make you bigger, stronger AND more athletic.

No guesswork, just proven principles.

A lack of structure and guessing every time you go into the gym is costing you time and progress. This program eliminates that, giving you the science-backed and experience-driven programming that has gotten me extraordinary results with hundreds of clients.

Break the Monotony.

Stop repeating the same, boring workouts every week with lackluster results. Ascend 365 gives you fresh programming every 4 weeks that keeps you engaged and progressing along the way.

Elite training without the price tag.

Personal training isn’t cheap. This program gives you access to the elite programming you’d get with personal training without paying a fortune.

Features

100% Focused / 100% accountable

Coach Nico will be keep you focused on proper training to drive your results and keep you accountable

Programming 6 days per week

4 focused strength sessions, 1–2 speed sessions, and 2–3 conditioning sessions per week

HD Video Guidance

Expert videos guide your exercise movements to give you confidence in every rep

Expert Instruction from Coach Nico

Stay motivated with Coach Nico spotting you, challenging you, and celebrating your progress

Teammates to Help Support and Stand You Up

Not only do you have Coach Nico giving you a spot, you have an entire team of committed athletes keeping you pumped and sharing in the same goals

Delivered through TrainHeroic

Real results happen when you track them; get it done in an easy-to-use app that will keep you focused and store your results everywhere you go

Equipment

Required

Commercial Gym or Fully Equipped Home Gym

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Movement Prep / Warm-Up

2-3 x Through 1a) Supported Hip Airplane: 6/side (2-3 sec pause at bottom) 1b) Standing Deficit Calf Raise: 6 (2-3 sec pause at bottom) 1c) Hand Supported Deep Tier Split Squat Jump: 8-10/side ~0:20-30 between exercises ~1:00 between sets

Seated Jump

1 x 16

Pause Back Squat

3 x 5

Dumbbell RDL

3 x 8

DB Split Squat

3 x 10

Seated Machine Leg Curl

12, MAX

Incline Reverse Crunch

12, MAX

Monday

Week 1 Day 2

Movement Prep / Warm-Up

2-3 x Through 1a) T-Spine Extension on Roller: 5 1b) Paused Deficit Push-Up: 5 (2-3 sec hold) ~0:20-30 between exercises ~1:00 between sets

Hand Release Plyo Push-Up to Boxes

3 x 4

Paused Barbell Bench Press

3 x 5

Single-Arm Dumbbell Row

3 x 8

Pronated Lat Pulldown

3 x 10

DB Military Press

3 x 10

Chest Supported Dumbbell Lateral Raise

12, 12, MAX

Dumbbell Rear Delt Flyes

12, 12, MAX

Tuesday

Week 1 Day 3

Zone 2 Cardio

30-45 mins (or more) of continuous exercise Your Choice of equipment (e.g., run, bike, row, ski-erg, etc.) Keep a relatively easy conversational pace.

Wednesday

Week 1 Day 4

Movement Prep / Warm-Up

2-3 x Through 1a) Cable Hip Flexion: 8/side 1b) Supported Cossack Squat: 5/side 1c) Extensive Plyo Series (Forward, Backward, Lateral): 8-12 each (gradually increase volume throughout weeks, keeping intensity submaximal) ~0:20-30 between exercises ~1:00 between sets

Hang Power Clean

3 x 4

Approach Jump Over Hurdle

3 x 4

Deadlift Variation

3 x 5

DB Reverse Lunge

3 x 8

Machine Leg Extension

3 x 12

Standing DB Side Bend

3 x 12

Thursday

Week 1 Day 5

Movement Prep / Warm-Up

2-3 x Through 1a) 90/90 Rotational DB Press: 5/side (2-3 sec pause at bottom) 1b) Bridged DB Pullover: 5 (2-3 sec pause at bottom) ~0:20-30 between exercises ~1:00 between sets

Rotational Medicine Ball Slam

3 x 8

Neutral Grip Pull-Up

3 x 5

Overhead Press

3 x 6

Seated Neutral Grip Cable Row

3 x 10

Push-Up

3 x 10

Dumbbell Preacher Curl

12, 12, MAX

Dumbbell Skull Crusher

12, 12, MAX

Friday

Option A

Movement Prep / Warm-Up

1) Forward/Lateral Leg Swing: 1 x 10/side (Each) 2) A-March: 2 x 10 yds 3) A-Skip: 2 x 15 yds 4) Build-Up Sprint: 2 x 30 yds (start at ~50% effort and gradually build to 90-100%) Perform each exercise individually (not as a circuit) ~0:30-1:00 between each set

Power Skip For Height

2 x 20

Half Kneeling Sprint Start

4 x 5

Resisted Sprints

3 x 15

2-Point Start Sprint

3 x 15

Broad Jump for Distance

3 x 4

Friday

Option B

200 Meter Repeats

8 x 200

Saturday

Week 2 Day 0

Rest OR Zone 2 Cardio

Rest OR perform 30-45 mins (or more) of continuous exercise Your Choice of equipment (e.g., run, bike, row, ski-erg, etc.) Keep a relatively easy conversational pace.

Coach

More from Nico DeRosa

Nico DeRosa

Since 2013 I’ve worked with a wide variety of clientele to improve athletic performance, strength and body composition. My clients range from professional athletes, to stay-at-home moms, to weekend warriors, and everything in-between. Whether the goal is athletic performance, fat loss, or building muscle, I am eager to share my knowledge and experience to guide others in achieving these goals.

Ready to build life changing strength and fitness?

Today is the day to make that change! Follow the plan that is designed and proven to build strength and size without sacrificing your athleticism.

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FAQs

Who is this for?

This program is for anyone looking to build strength and size while remaining athletic. Whether you're currently competing in sports, or you're a former athlete looking to maintain athleticism while continuing to lift hard, this program is for you!

How long are the training sessions?

While this will depend on the exact session, your gym set-up, pacing, etc., most sessions are designed to last around 60-75 minutes.

Is this program beginner friendly?

While there's no exact cut off in terms of experience level, I would recommend having some familiarity with basic free-weight exercises as well as speed and plyometric training.

What if I don't care for the "athletic" stuff?

While it would be ideal to complete the program as written, you can absolutely cut out these movements (jumps, sprints, throws, etc.) and still be left with an excellent program for strength and hypertrophy. If this is the case, you can consider adding a few extra sets on your accessory exercises.

How is the program structured?

There will primarily be 4 strength sessions, 1-2 speed sessions, and 2-3 conditioning sessions per week. The strength work will mainly follow a lower/upper split. There will be a 5th training day emphasizing speed with optional conditioning. There will also be 2 more options for conditioning.

What equipment do I need?

I recommend having access to a commercial facility or well-equipped private gym. Recommended equipment would be a squat rack, barbell, bench, dumbbells, cable machine, box/hurdles, and medicine balls. If you don't have access to some of these, don't worry; there will be alternatives to choose from!

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