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. The exercise selection is structured to minimize connective tissue irritation and keep you moving forward with each session.

When I worked at 24 Hour Fitness I could never train my clients the program was created. I had to change the order of exercises and the exercises themselves most days, this is what we bring to you. Our mastery of corporate and small private gyms will have you finished with your workout before the guy circling the parking lot to find the closest spot even parks.

You'll get a sick pump and know you put in the work. You'll start to see muscle you didn't even you know you have in places you didn't know you could. The precision of our routines will keep each workout engaging, with a plethora of lifts that will have you looking good at the pool and feeling like a million bucks, you'll continuously see progress when you're on point with your nutrition.

Time is YOUR most valuable asset. Don't waste it on programs that only look good on paper. Invest in a program that was forged in the arena you train in. Join our community and get the support you deserve from coaches and a community who want to see you succeed as bad as you do

Sign up NOW for a 7 day trial, introduce yourself to your coaches and let the games begin!!

$20 / mo
Start My 7-Day Free Trial
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TIME SAVINGS
Let us save you valuable time by creating the map to follow and providing you the fastest and safest way to your results. We know what it takes to succeed in the corporate gym environment.
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JL PER4MANCE COMMUNITY FORUM
Achieving your fitness goals is easier when you have a support system. Within the JL PER4MANCE community, you'll find like-minded individuals who are on the same journey, working towards the same goals. Share your successes, discuss challenges, and inspire each other to go the extra mile and get that extra rep.
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GYM CENTRIC FOCUS
Our program is meticulously crafted for the corporate gym client. 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 disposal. Elevate your 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
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

Monday
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

Tuesday
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

Wednesday
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

Thursday
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

Friday
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

Saturday
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

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

Jason is an NSCA Tactical Strength and Conditioning Facilitator and Certified Personal Trainer. His 16 years of experience in the corporate gym arena gives him the confidence to build programs that are tested in the real world and provide his clients with the result they're looking for. Improvise. Adapt. Overcome.

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YOUR SUCCESS IS OUR MISSION

Choose JL PER4MANCE and experience fitness on a deeper level. Your journey starts now. Your fitness aspirations are not just goals; they're a part of your life story, and we want to help you write the masterpiece that is YOU.

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FAQs
Is this program for ME?
If you train in the corporate gyms, 24 Hour, LA Fitness, Crunch, Life Time, this program is for you.
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When you join a team you’re getting more than programming, you’re joining an online community.

MUSCLE [MASS]ACRE
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MUSCLE [MASS]ACRE
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