GENERAL PHYSICAL PERFORMANCE

JL PER4MANCE

Strength & Conditioning, General Fitness, Functional Fitness
Coach
Jason Littleton NSCA CPT

Corporate gyms are crowded. Equipment is limited. Time is scarce.

Capacity Lab Systems is built specifically for that environment.

With nearly two decades of coaching experience, I design training sessions that eliminate wasted time, machine hopping, and inefficient programming. What should take one hour, stays one hour.

You’ll train with a small footprint and a clear plan.

We use strategically structured supersets, cluster sets, and compound pairings to drive measurable strength gains and high-quality muscle development — without unnecessary joint stress or wasted movement.

Conditioning follows the same principle.

Instead of mindless cardio, we use mixed-modality intervals: one primary cardio piece — treadmill, SkiErg, rower, or assault bike — paired with strength movements. This approach improves cardiovascular capacity, work output, and body composition while keeping sessions engaging and efficient.

You won’t live in the gym. You’ll train with purpose inside it..

$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.
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JL PR4MANCE COMMUNYITY 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 Communities
I am 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.
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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 relationships.
Share you success, seek advice and find inspiration from a community that understands your journey intimately.
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Delivered through Train Heroic
Imagine a team of experts in your pocket, ready to support you, and guide you at every rep. That's the definition of Train Heroic.
Equipment
Required
GYM MEMBERSHIP
Recommended
RESISTANCE BANDS, TRX // WEIGHT SLED, TORQUE TANK
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
LOWER BODY

A1

TRAVELING LUNGE WITH ROTATION TO LEAD LEG

3 x 10 @ 7

A2

FIXED BASE LATERAL LUNGE

3 x 20

A3

SUPINE ALTERNATING TOE TOUCH

3 x 20

B1

Leg Press

4 x 15 @ 7

B2

DUMBBELL PUSH PRESS

4 x 10 @ 7

C1

DUMBBELL SUMO DEADLIFT

3 x 10 @ 7

C2

BODYWEIGHT STEP UP

3 x 20

C3

DUMBBELL FLOOR BRIDGE PULL OVER

3 x 10 @ 7

D1

OVERHAND GRIP SEATED ROW

3 x 10 @ 7

D2

DB GROUND TO OVER HEAD

3 x 10 @ 7

D3

DB HOLLOW HOLD

3 x 10 @ 7

Monday
HORIZONTAL PUSH/PULL

A1

OVERHAND GRIP SEATED ROW W/EXTENSION

3 x 15 @ 7

A2

DOWN DOG TO TALL PLANK

3 x 5 @ 3

A3

HOLLOW HOLD 2.0

3 x 6 @ 5

B1

DB Floor Press

3 x 10 @ 7

B2

DB GORILLA ROW

B3

SUPINE ALTERNATING TOE TOUCH

3 x 20

C1

DB BENT OVER ROW

3 x 10 @ 7

C2

HANDS RELEASE PUSH UP

3 x 5

C3

TALL PLANK KNEE TO ELBOW

3 x 10

D1

ROWER

3 x 500 @ 3:00

D2

MEDICINE BALL GROUND TO OVERHEAD

3 x 10 @ 7

D3

MEDICINE BALL HOLLOW HOLD/PULLOVER

3 x 10 @ 7

Tuesday
VERTICAL PUSH/PULL

A1

ASSISTED PULL UP

3 x 10 @ 7

A2

ASSISTED DIP

A3

MADICINE BALL ROTATIONAL SLAM

3 x 10 @ 7

B1

NEUTRAL GRIP PULL DOWN

4 x 15 @ 7

B2

SINGLE ARM DUMBBELL PUSH PRESS

4 x 6 @ 7

C1

SINGLE ARM DB SNATCH

3 x 5 @ 7

C2

BATTLING ROPE SLAM

3 x 20 @ 7

C3

GRAPPLERS TOSS

3 x 20 @ 7

D1

FACE PULL (ROPE)

3 x 25 @ 7

D2

TRICEP EXTENSION (ROPE)

3 x 25 @ 7

D3

WEIGHTED CRUNCH (ROPE)

3 x 25 @ 7

Wednesday
MOBILITY

A1

COUCH STRETCH

3 x 30 @ 7

A2

LYING HAMSTRING STRETCH WITH STRAP

3 x 30 @ 7

A3

LYING FIGURE 4 STRETCH

3 x 30 @ 7

A4

BUTTERFLY STRETCH 2.0

3 x 30 @ 7

A5

DYNAMIC CHILD'S POSE

3 x 20 @ 7

A6

UP DOG

3 x 30 @ 7

A7

SCORPION ROLL

A8

FLOATING HEEL ISO HOLD

3 x 60 @ 7

A9

ACTIVE PLANK

3 x 10 @ 9

Thursday
TOTAL BODY

A1

Bulgarian Split Squat 2.0

3 x 12

A2

SINGLE ARM STABILITY BALL CHEST PRESS

3 x 12 @ 7

A3

STABILITY BALL ROLL OUT

3 x 15

B1

DUMBBELL RDL

3 x 15 @ 7

B2

DB BENT OVER REVERSE FLY (NEUTRAL GRIP)

3 x 15 @ 7

B3

BOSU CRUNCH

3 x 15

C1

LOW CABLE LATERAL LUNGE

3 x 20 @ 7

C2

SPLIT STANCE SINGLE ARM ROW

3 x 20 @ 7

C3

HALF KNEELING PALOFF PRESS

3 x 20 @ 7

D1

THREAD THE NEEDLE

3 x 10 @ 7

D2

CHILDS POSE WITH REACH

3 x 10 @ 7

D3

QUADRUPED THORACIC ROTATION

3 x 10

Friday
TOTAL BODY

A1

TRAVELING LUNGE WITH ROTATION TO LEAD LEG

3 x 20 @ 7

A2

ICE SKATER

3 x 20

A3

DB JUMP SHRUG

3 x 10 @ 5

B1

STANDING SINGLE ARM CABLE ROW

3 x 20 @ 7

B2

SPLIT STANCE SINGLE ARM CHEST PRESS

3 x 20 @ 7

B3

HIGH TO LOW WOOD CHOP

3 x 20 @ 7

C1

DOWN DOG TO TALL PLANK

3 x 10

C2

HALF KNEELINNG KETTLEBELL CORE ROTATION

3 x 20 @ 7

C3

HOLLOW HOLD/BENT KNEE

3 x 20

D1

HALF KNEELING SINGLE ARM SHOULDER PRESS

3 x 10 @ 7

D2

DUMBBELL PLANK AND PULL THROUGH

3 x 10 @ 7

D3

DUMBBELL FLOOR BRIDGE PULL OVER

3 x 10 @ 7

Saturday
MOBILITY

A1

COUCH STRETCH

3 x 30 @ 7

A2

LYING HAMSTRING STRETCH WITH STRAP

3 x 30 @ 7

A3

LYING FIGURE 4 STRETCH

3 x 30 @ 7

A4

BUTTERFLY STRETCH 2.0

3 x 30 @ 7

A5

DYNAMIC CHILD'S POSE

3 x 20 @ 7

A6

UP DOG

3 x 30 @ 7

A7

SCORPION ROLL

A8

FLOATING HEEL ISO HOLD

3 x 60 @ 7

A9

ACTIVE PLANK

3 x 10 @ 9

Coach
More from JL PER4MANCE
coach-avatar 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.

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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 enjoy training in the gym with a purpose, this program is DEFINITELY for YOU!! All of our ATHLETE PRIME programs are crafted for the disciplined individual who seeks to forge their own path and achieve the results they're training for.
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GENERAL PHYSICAL PERFORMANCE
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