Mjolnir S&C Forever Fit

Mjolnir Strength & Conditioning, LLC - Swing the Hammer

General Fitness

Coach

Jordan Jacobs

This training plan is designed for those seeking health and fitness throughout their life. It utilizes science-based programming principles to drive adaptation and resilience.

This program utilizes a variety of exercises that, when performed as components of three different training blocks, keep the heart rate high while facilitating performance. Each of the three training days is a total body session designed to hit each of the major human movement patterns and muscle groups.

Key benefits of this program include:

Improved bone health
Maintenance of (and potentially increase in) muscle mass
Improved strength for every situation

$50 / mo

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Designed with Your Schedule in Mind

With only three total-body training sessions per week, you can improve your fitness without spending hours in the gym!

No BS Programming

This program is based on nearly 2 decades of experience and has been designed to provide maximum results!

Foundational Programming

Because this program focuses on the highest "bang-for-your-buck" fundamentals, it can be used as the base for either a weight-loss or strength-gain program. Additionally, you can talk to Jordan about tweaks to fit your unique situation.

Features

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell // Dumbbells // Squat Rack // (Adjustable) Bench

Recommended

Gym Membership

Sample Week

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

Sunday

2026-10-12

DB Sumo Deadlift

4 x 10 @ 7, 8, 9, 9

Leg Extension

3 x 12 @ 7, 8, 9

Side Plank

3 x 0:20

DB Bench Press

4 x 10 @ 7, 8, 9, 9

Single Leg Glute Bridge

3 x 12

Pull-Up

3 x 8

Suitcase Carry

3 x 20

DB Split Squat

4 x 12 @ 7, 8, 9, 9

Banded Bicep Curl

3 x 15 @ 7, 8, 8

Tricep Kick Back

3 x 15 @ 7, 8, 8

Rear Delt Flyes

3 x 15 @ 7, 8, 8

Tuesday

2026-10-14

Goblet Squat

4 x 5 @ 7, 8, 9, 9

Prone Machine Hamstring Curl

3 x 8 @ 7, 8, 9

Plank

3 x 0:30

Incline DB Bench Press

4 x 5 @ 7, 8, 9, 9

Dumbbell (DB) Glute Bridge

3 x 10

Dumbbell (DB) Row

3 x 5 @ 7, 8, 9

Paloff Press

3 x 15

Romanian Deadlift with DB

4 x 8 @ 7, 8, 9, 9

DB Bicep Curls

3 x 10 @ 7, 8, 9

Tricep Pushdown

3 x 10 @ 7, 8, 9

Cable Facepull

3 x 10 @ 7, 8, 9

Thursday

2026-10-16

DB Sumo Deadlift

4 x 12 @ 7, 8, 9, 9

Leg Extension

3 x 15 @ 7, 8, 8

Side Plank

3 x 0:25

Seated DB Press

4 x 12 @ 7, 8, 9, 9

Chest-Supported DB Row

3 x 15 @ 7, 8, 8

Glute Bridge

3 x 25

Dead Bug

3 x 10

Goblet Lateral Squat

4 x 15 @ 7, 8, 8, 9

Tricep Kick Back

3 x 20 @ 7, 8, 9

Banded Bicep Curl

3 x 20 @ 7, 8, 9

DB Lateral Raise

3 x 20 @ 7, 8, 9

Coach

Jordan Jacobs

Coach Jacobs has a BS in Exercise Science, an MS in Exercise Physiology, and is CSCS and USAW Level 2 certified. He has 18 years of experience as a collegiate Strength & Conditioning Coach and more than 20 years "under the bar". He's worked with literally thousands of athletes and has helped them win championships at the conference, NCAA Regional, and NCAA National level.