Ascend 365
Nico DeRosa
Strength & Conditioning, Functional Fitness, WeightliftingAscend 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.
Movement Prep / Warm-Up
A
2-3 x Through 1a) Weighted Hip Airplane: 6/side (2-3 sec pause at bottom) 1b) Seated Calf Raise: 6 (2-3 sec pause at bottom) *Use machine if possible 1c) Loaded Deep Tier Split Squat Jump: 8-10/side ~0:20-30 between exercises ~1:00 between sets
B
Dumbbell Squat Jump
10, 5 @ _ , 0 lb
C
Back Squat
3 x 4
D
Barbell RDL
3 x 6
E
Dumbbell Bulgarian Split Squat
3 x 8
F1
Seated Machine Leg Curl
2 x MAX
F2
Hanging Knee Raise
2 x MAX
Movement Prep / Warm-Up
A
2-3 x Through 1a) Yoga Push-Up: 6 1b) Supported DB Shoulder ER: 6/side ~0:20-30 between exercises ~1:00 between sets
B
Plyo Push-Up to Boxes
3 x 5
C
Bench Press
3 x 4
D
Dead Stop Single-Arm Dumbbell Row
3 x 6
E1
Neutral Grip Lat Pulldown
10, 8, 6
E2
High Incline Dumbbell Bench Press
10, 8, 6
F1
Cable Lateral Raise
12, 12, MAX
F2
Cable Facepull
12, 12, MAX
G
Zone 2 Cardio
A
20-45 mins (or more) of continuous exercise Your Choice of equipment (e.g., run, bike, row, ski-erg, etc.) Keep a relatively easy conversational pace.
Movement Prep / Warm-Up
A
2-3 x Through 1a) Hip Flexor Sit-Up: 6/side 1b) Half Kneeling Adductor Dip: 5/side 1c) Extensive Plyo Series (Slalom Forward, Slalom Backward, Split Exchange): 8-12 each (gradually increase volume throughout weeks, keeping intensity submaximal) ~0:30 between exercises ~1:00 between sets
B1
Hang Power Clean
3 x 3
B2
Low to High Hurdle Jump
3 x 4
C
Deadlift Variation
3 x 4
D
Dumbbell Walking Lunge
3 x 8
E1
Extra Range Machine Leg Extension
3 x 10
E2
Side Plank Hip Dip
3 x 10
Movement Prep / Warm-Up
A
2-3 x Through 1a) Cable Thread The Needle: 5/side (2-3 sec pause at bottom) 1b) Straight Arm Cable Pulldown: 5 (2-3 sec pause at top) *Aim for a big stretch in the lats at the top position. ~0:30 between exercises ~1:00 between sets
B
Rotational Medicine Ball Side Slam
3 x 8
C
Neutral Grip Pull-Up
3 x 4
D
Overhead Press
3 x 5
E1
Chest Supported Dumbbell Row
10, 8, 6
E2
Dumbbell Bench Press
3 x 10
F1
Cable Bicep Curl
2 x MAX
F2
Cable Tricep Push Down
2 x MAX
Movement Prep / Warm-Up
A
1) Forward/Lateral Leg Swing: 1 x 10/side (Each) 2) A-Skip: 2 x 15 yds 3) High Knee: 2 x 10 yds 4) Build-Up Sprint: 2 x 30 yds (start at ~50% effort and gradually build to 90-100%) ~0:30-1:00 between each
B
Power Skip For Distance
2 x 5
C
High Plank Sprint Start
5, 5, 10, 10
D1
Resisted Sprint
4 x 20
D2
2-Point Start Sprint
4 x 20
E
Double Broad Jump
3 x 2
A
Interval Training
10 x 1:00
Rest OR Zone 2 Cardio
A
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.
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.
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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Ascend 365
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