New

Ashlock Training Team

Ashlock Performance

Strength & Conditioning

Coach

Bryce Ashlock

5 day week training program delivered weekly built from years of experience training for size, strength, power, and overall athleticism.

This program is designed to help you build a powerful, muscular physique without sacrificing the athleticism and conditioning.

$19 / mo

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Train With Expert Coaching

Get stronger, build muscle, and become a better athlete while learning from Bryce Ashlock with 10+ years of training experience and 2+ years coaching athletes. Every week, you'll receive expertly designed training built to develop size, strength, endurance, athleticism, and real-world performance.

Be Part of the Crew

You don't have to train alone. Join a team of like-minded people committed to getting stronger, building muscle, and becoming better athletes. You'll have access to a community that supports your progress, exclusive health and performance insights, and Bryce Ashlock who is willing to guide you every step of the way.

Take the Guesswork out of Training

Each workout is programmed and automatically stored for you to keep track of your progress. All you have to do is login and hit the ground running! All exercises have explanations and videos so that you always know proper technique, preventing you from further hurting yourself.

Features

Programming 5 days per week

This will be a specialized split focused on hypertrophy, strength, power and overall athleticism.

Exercise Video Guidance

Instructional videos for all movements with coaching cues and demonstrations.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

A Supportive Crew

A supportive community that will keep you pushing to unlock your best on the message board.

Delivered through TrainHeroic

Your coach and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Plates // Dumbbells // Kettlebells // Bands // Medicine Ball

Recommended

Basic Gym Equipment

Sample Week

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

Monday

Lower

Warm-Up

90/90 Hip Switches / 1 min Ankle Rocks / 1 min Adductor Rock backs / 1 min World's Greatest Stretch / 1 min Deep Squat Pry / 1 min

Box Jump

3 x 3

KB swings

3 x 5

Back Squat

4 x 5

Romanian Deadlift

3 x 8

DB Bulgarian Split Squat

3 x 10

Seated Leg Curl

3 x 12

Leg Extension

2 x 15

Standing Calf Raises

3 x 15

GHD Sit-Up

3 x 12

Tuesday

Upper

Warm-Up

Cat-Cow / 1 min Open Books / 1 min Wall Slides / 1 min Band Pull-Aparts / 1 min Scapular Push-Ups / 1 min

Med Ball Chest Pass

3 x 5

Inverted Row

3 x 5

Bench Press

4 x 5

Chest-Supported DB Row

4 x 8

Incline DB Bench Press

3 x 12

Neutral-Grip Lat Pulldown

3 x 12

DB Lateral Raise

3 x 20

EZ Bar Curl

3 x 12

Rope Triceps Pressdowns

3 x 15

Cable Twist

3 x 12

Wednesday

Sprints/Agility

Warm-Up

Half-Kneeling Hip Flexor Stretch / 1 min Ankle Rocks / 1 min Adductor Rockbacks / 1 min 90/90 Hip Switches / 1 min Leg Swings / 1 min A-Skips / 2x15 m High Knees / 1x15 m Butt Kicks / 1x 15 m Lateral Shuffle / 2x10 m Progressive Strides / 2x20 m

10 Yard Sprint

4 x 10

Build Up Sprint

3 x 30

5-10-5 Pro Agility

1 x 3

45-Degree Cutting Drill

2 x 2

Thursday

Lower

Warm-Up

90/90 Hip Switches / 1 min Ankle Rocks / 1 min Adductor Rock backs / 1 min World's Greatest Stretch / 1 min Deep Squat Pry / 1 min

Standing Broad Jump

3 x 3

Medicine ball rotational throws

3 x 4

Romanian Deadlift

4 x 6

Front Squat

3 x 8

Hip Thrust

3 x 10

Lying Leg Curl

3 x 12

DB Reverse Lunge

2 x 10

Single-Leg Seated Calf Raise

3 x 15

Cable Twist

3 x 12

Friday

Upper

Warm-Up

Cat-Cow / 1 min Open Books / 1 min Wall Slides / 1 min Band Pull-Aparts / 1 min Scapular Push-Ups / 1 min

Plyo Push-Up

3 x 5

Medicine Ball Slam

3 x 5

Barbell Overhead Press

4 x 5

Weighted Strict Pullup

4 x 6

Flat Neutral-Grip DB Bench Press

3 x 12

DB Single-Arm Row

3 x 12

DB Lateral Raise

3 x 20

Alternating DB Hammer Curl

3 x 12

DB Overhead Tricep Extension

3 x 15

GHD Sit-Up

3 x 12

Saturday

Run/Metcon

Warm-Up

Half-Kneeling Hip Flexor Stretch / 1 min Ankle Rocks / 1 min Adductor Rockbacks / 1 min 90/90 Hip Switches / 1 min Leg Swings / 1 min

Run

20-30 min Zone 2 Run Keep your breathing controlled and your effort sustainable. Slow down or use brief walk breaks if needed to stay in Zone 2.

Athletic Metcon

16 Min AMRAP Kettlebell Swings / 12 reps Push-Up / 10 reps DB Alternating Reverse Lunges / 8 reps total Assault Bike / 15 cal Goal: 5 Rounds

Coach

Customer Reviews

Overall Rating

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