MUSCLE [MASS]ACRE

JL PER4MANCE

Bodybuilding
Coach
Jason Littleton NSCA TSAC/CPT

This program is simplistic in nature and delivers real results. No crazy lifts that require extensive knowledge of movement or equipment. The only thing you'll find here are tried and true methods to maximize range of motion and mechanical tension to build dense, full muscle. What you won't find here are sore and achy joints only sore muscle. The exercise selection is structured to minimize connective tissue irritation and keep you moving forward with each session.

What You'll EXPERIENCE

You are the sculptor and the marble: Build a physique carved from the finest marble-sharp lines, dense muscle, and a presence that commands respect.

Forge A Muscular Foundation: Our program is meticulously designed to maximize muscle growth. Every rep you complete brings you one step closer to becoming an embodiment of strength.

Relentless Commitment to Success: This isn't just a workout program; it's a lifestyle. Every workout is a testament to your unwavering commitment to success. Expertly crafted workout routines designed for hypertrophy along with support and motivation from a community of like-minded athletes.

Join us today and become a force of nature!

$20 / mo
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TIME SAVINGS
AM Athletes often have busy schedules. Let us save you valuable time by creating the map to follow and providing you the fastest and safest way to your results.
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JL PER4MANCE COMMUNITY FORUM
Achieving your fitness goals is easier when you have a support system. In our forum, you'll find like-minded individuals who are on the same journey, working towards the same incredible results. Share your successes, discuss challenges, and inspire each other to go the extra mile.
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GYM CENTRIC FOCUS
Our program is meticulously crafted with the gym athlete in mind. We know that your training environment is different from a CrossFit box or a garage gym. Your sessions are designed to maximize the equipment and amenities available at your gym. Elevate your gym experience, achieve your goals faster, and be part of a community that celebrates your dedication.
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COACHES ON DEMAND
With multiple avenues of communication there is always someone available to answer your questions. Your Coaches have their notifications turned on during business hours and can quickly respond to inquiries. You have a question WE have an answer or know where to get it! Our objective is to bring the personal touches of in person training to our community, because your success is our responsibility.
Features
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Building lasting relationships
Our trainers are here to listen. Through regular check-ins and communication, we foster a relationship that extends beyond the training session.
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Programming 7 days per week
Programming that keeps you engaged and excited to hit the gym every day.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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.
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We don't chase sales; we build communities
Share you success, seek advice and find inspiration from a community that understands your journey intimately.
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Delivered through TrainHeroic
Imagine a team of expert coaches in your pocket, ready to push you harder at each rep. With the Train Heroic app, this dream becomes a reality.
Equipment
Required
GYM MEMBERSHIP // DETERMINATION // DISCIPLINE
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
MOBILITY

A1

DB JEFFERSON CURL

3 x 10 @ 6

A2

DYNAMIC HIP FLEXOR STRETCH

3 x 30

A3

DYNAMIC ELEVATED PIGEON

3 x 30

A4

CHILDS POSE WITH REACH

3 x 12

A5

SCORPION ROLL

3 x 20

A6

THREAD THE NEEDLE

3 x 20

A7

LYING HIP ROTATIONS

3 x 10

A8

DOWN DOG TO TALL PLANK

3 x 10

A9

UP DOG

3 x 10 @ 3

A10

HOLLOW HOLD 2.0

3 x 6 @ 10

Monday
LOWER BODY ANTERIOR CHAIN

A1

PRONE HAMSTRING CURL

3 x 15 @ 7

A2

Bulgarian Split Squat 2.0

3 x 10 @ 7

B

BARBELL BACK SQUAT 2.0

12, 10, 8, 8, 8 @ 6, 7, 8, 8, 8

C

DEFECIT REVERSE LUNGE

4 x 8 @ 8

D

LOW CABLE CROSSOVER LUNGE

3 x 24 @ 8

E

SEATED LEG EXTENSION

4 x 15 @ 8

F

SEATED ADDUCTOR MACHINE

4 x 15 @ 8

Tuesday
HORIZONTAL PUSH

A1

FACE PULL (ROPE)

3 x 25 @ 7

A2

TRICEP EXTENSION (ROPE)

3 x 25 @ 7

B

INCLINE DUMBBELL CHEST PRESS

12, 10, 8, 8, 8 @ 6, 7, 8, 8, 8

C

NEUTRAL GRIP CHEST PRESS

4 x 12

D

SPLIT STANCE DECLINE CABLE CHEST PRESS

4 x 12 @ 8

E

NEUTRAL GRIP FRONT RAISE

3 x 15 @ 8

F

HALF KNEELING DUMBBELL WOOD CHOP

3 x 30 @ 7

Wednesday
HORIZONTAL PULL

A

BENCH SUPPORTED INCLINE ROW

4 x 25 @ 6, 7, 8, 8

B

UNDERHAND GRIP SEATED ROW WITH BACK EXTENSION

4 x 15 @ 8

C

HALF KNEELING SINGEL ARM ROW

4 x 15 @ 8

D

PRONATED READ DELT FLY

4 x 15 @ 8

E

WEIGHTED CRUNCH (ROPE)

4 x 25 @ 8

Thursday
LOWER BODY POSTERIOR CHAIN

A

LOW CABLE SUMO RDL

4 x 15 @ 7

B

DUMBBELL RDL

4 x 15 @ 8

C

REAR FOOT ELEVATED SINGLE LEG RDL

4 x 12 @ 8

D

PRONE HAMSTRING CURL

4 x 15 @ 8

E

WEIGHTED CRUNCH 2.0 (ROPE)

4 x 25 @ 8

F

STANDING CABLE CORE ROTATION

4 x 30 @ 8

Friday
VERTICAL PUSH

A1

FACE PULL (ROPE)

4 x 15 @ 7

A2

TRICEP EXTENSION (ROPE)

4 x 15 @ 7

B

SEATED NEUTRAL GRIP DUMBBELL SHOULDER PRESS

5 x 8 @ 8

C

UPRIGHT ROW (ROPE)

4 x 15 @ 8

D

DUMBBELL LATERAL RAISE

4 x 15 @ 7

E

BENCH SUPPORTED PRONATED REVERSE FLY

3 x 20 @ 7

F

MEDICINE BALL ROTATIONAL SLAM 2.0

3 x 20 @ 7

Saturday
VERTICAL PULL

A1

FACE PULL (ROPE)

4 x 15 @ 7

A2

PULL DOWN (ROPE)

4 x 15 @ 7

B

OVERHAND GRIP PULL DOWN

12, 10, 8, 8, 8 @ 6, 7, 8, 8, 8

C

UNDERHAND GRIP EZ BAR PULL DOWN

5 x 8 @ 8

D

HALF KNEELING SINGLE ARM PULL DOWN

4 x 24 @ 8

E1

STABILITY BALL PULLOVER

3 x 15 @ 7

E2

STABILITY BALL ROLL OUT

3 x 15

Coach
More from JL PER4MANCE
coach-avatar Jason Littleton NSCA TSAC/CPT

Jason is a Tactical Strength and Conditioning Facilitator, specializing in strength and conditioning for First Responder personnel. He has trained with the La Habra Police Department and the North Orange County S.W.A.T. Team as well as participate in active shooter drills. His 16 years of experience give him the confidence to provide his clients with the result they're looking for.

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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 program for YOU?
If you are an AM/ATHLETE this program is DEFINITELY for YOU!! All of our ATHLETE PRIME programs are created for the disciplined individual who seeks to forge their own path before the sun rises to light the way for the average.
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When you join a team you’re getting more than programming, you’re joining an online community.

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