BIG BOX CONJUGATE

JL PER4MANCE

Strength & Conditioning, General Fitness, Functional Fitness

Coach

JASON LITTLETON NSCA CPT

This program applies a structured conjugate framework adapted specifically for corporate gym environments.

You can execute it using standard equipment available on most gym floors — without specialty bars or private facilities.

Built for the everyday athlete training on their own turf.

$20 / mo

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TIME SAVINGS

Time is limited. Progress shouldn’t be. We build the roadmap and remove the guesswork so you can train efficiently, protect your joints, and move toward real results with confidence.

PRIVATE COMMUNITY ACCESS

Access to a members-only Slack community exclusive to program participants. Train alongside individuals committed to structured progression and development inside corporate gym environments. Share wins. Ask questions. Stay accountable.

GYM CENTRIC FOCUS

Designed specifically for the corporate gym environment. This system leverages the equipment, layout, and amenities already available on your gym floor. Every session is structured to maximize what’s accessible to you while maintaining progression, efficiency, and athletic intent. Train with purpose. Progress with structure. Do it inside the environment you already use.

COACHING ACCESS

Direct communication. Timely responses. Clear guidance. You have structured access to professional support during business hours, so questions are answered and progress stays on track. My objective is to bring the clarity and accountability of in-person coaching into this team environment — without compromising structure or standards.

Features

The JL PER4MANCE experience

Through structured check-ins and direct access, you receive guidance that extends beyond the workout itself.

Programming 7 days per week

Strategic exercise rotation that keeps you progressing while eliminating boredom and plateaus.

Exercise Video Guidance

Instructional videos to reinforce technique and improve movement quality.

Detailed, expert instruction

Detailed instructions to ensure you approach each lift well composed and confident. From foot placement to the effect your breath has on your squat.

We don't chase sales; we build communities

Share you success, seek advice and find inspiration from a community that understands your journey intimately.

Delivered through TrainHeroic

Imagine a team of expert coaches in your pocket, ready to guide you and support you, every step of the way.

Equipment

Required

GYM MEMBERSHIP

Sample Week

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

Sunday

DELOAD SQUAT PATTERN

REVERSE LUNGE WITH ROTATION TO LEAD LEG

4 x 20 @ 3

SINGLE KETTLEBELL FARMERS MARCH

4 x 20 @ 4

KETTLEBELL GOBLET SQUAT

4 x 10 @ 4

BARBELL BACK SQUAT 2.0

3 x 10 @ 5

BACK EXTENSION MACHINE

3 x 15 @ 5

SUPINE HIP FLEXION

3 x 20 @ 5

MEDICINE BALL SIT UP

3 x 15 @ 5

STANDING CABLE CORE ROTATION

3 x 20 @ 5

Monday

DELOAD HORIZONTAL PUSH PATTERN

FACE PULL (ROPE)

4 x 25 @ 5

TRICEP EXTENSION (ROPE)

4 x 25 @ 5

INCLINE DUMBBELL CHEST PRESS

4 x 25 @ 5

BARBELL BENCH PRESS 2.0

3 x 10 @ 5

CHEST SUPPORTED PRONTAED GRIP ROW

3 x 15 @ 5

BENCH SUPPORTED INCLINE ROW

3 x 15 @ 5

Tuesday

DELOAD HORIZONTAL PULL PATTERN

BACK EXTENSION MACHINE

3 x 10 @ 3

OVERHAND GRIP SEATED ROW W/EXTENSION

3 x 15 @ 5

PENDLAY ROW 2.0

5 x 6 @ 5

PRONATED READ DELT FLY

3 x 15 @ 5

LYING LEG RAISE W/PULLOVER

3 x 15 @ 5

Wednesday

DELOAD HINGE PATTERN

DB JEFFERSON CURL

3 x 10 @ 5

STRAIGHT BAR LOW CABLE RDL

3 x 10 @ 5

DUAL KETTLEBELL SUMO RDL

3 x 10 @ 5

2 DOWN 1 UP SEATED HAMSTRING CURL

3 x 20 @ 5

SEATED CALF RAISE

3 x 20 @ 5

Thursday

DELOAD VERTICAL PUSH

BENCH SUPPORTED DUMBBELL FACE PULL

3 x 15 @ 5

EZ BAR WIDE GRIP TRICEP EXTENSION

3 x 20 @ 5

HIGH INCLINE DUMBBELL SHOULDER PRESS

3 x 15 @ 5

BARBELL SHOULDER PRESS

5 x 6 @ 5

KETTLEBELL AROUND THE WORLD

3 x 30 @ 5

HALF KNEELINNG KETTLEBELL CORE ROTATION

3 x 30 @ 5

KETTLEBELL PLANK AND PULL THROUGH

3 x 12 @ 5

Friday

DELOAD VERTICAL PULL

SUPINE HORIZONTAL EXTERNAL/INTERNAL ROTATION

2 x 12 @ 3

SEATED CABLE GOOD MORNING

3 x 10 @ 5

HALF KNEELING SINGLE ARM PULL DOWN

3 x 30 @ 5

BENCH SUPPORTED INCLINE ROW

3 x 15 @ 5

ALTERNATING DUMBBELL CURL

3 x 30 @ 5

Saturday

DYNAMIC STRETCHING

DYNAMIC HIP FLEXOR STRETCH

3 x 20 @ 6

DYNAMIC ADDUCTOR STRETCH

3 x 20 @ 6

DYNAMIC FIGURE 4 HIP ROTATION

3 x 20 @ 6

DYNAMIC CHILD'S POSE

3 x 10 @ 7

DYNAMIC ELEVATED PIGEON 2.0

3 x 20 @ 6

SCORPION ROLL

3 x 20

THREAD THE NEEDLE

3 x 12 @ 6

QUADRUPED THORACIC ROTATION

3 x 12

DUMBBELL PLANK AND PULL THROUGH

3 x 12 @ 6

A10

SUPERMAN "T" RAISE

3 x 10

Coach

More from JL PER4MANCE

JASON LITTLETON NSCA CPT

Jason is an NSCA Certified Personal Trainer specializing in structured performance development for adults who enjoy training but lack clear direction. He designs frameworks that build strength, endurance, and long-term physical capacity using repeatable protocols and measurable progressions. Jason replaces guesswork with a clear plan, and the guidance needed to execute with confidence.

YOUR SUCCESS IS OUR MISSION

Choose JL PER4MANCE and experience fitness on a deeper level. Your journey starts now. Click below to take the first step toward a healthier, happier you.. Your fitness aspirations are not just goals; they're a part of your life story, and we want to help

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FAQs

Is this a traditional conjugate training method?

Yes and no. Traditional conjugate training is difficult to practice in a corporate gym but not impossible. We kept the foundation in place while putting our spin on what max effort, repeated effort and dynamic effort look like being executed in the corporate gym.

Can I perform this program during the busy hours of my gym?

You can but it will take you 90 minutes to two hours to complete. The Athlete Prime series is tailored for the AM Athlete who gets their training in before work.

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