Jerome Tjosvold

Coach
Jerome Tjosvold

Unlock your full potential with my exclusive online subscription service. With a focus on improving body composition, you'll not only build muscle, get stronger and improve endurance but also enhance your overall functional fitness.

Experience personalized coaching with my expertly designed YouTube exercise tutorials. Even though I'm not physically there, you’ll have the advantage of my guidance through every move, ensuring that you perform each exercise correctly and safely. 

Join a community of motivated individuals who are transforming their lives with my all-in-one fitness program. With new routines added regularly, you’ll stay engaged and challenged, making it easier to stick to your fitness journey and reach your desired results. Start today and experience the difference that expert coaching and a dynamic workout plan can make in your life!

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Build Strength and Power:
Unleash your full potential by gaining significant strength and power. My program focuses on progressive resistance training to help you build strength, enhance endurance, and boost overall power.
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Get Jacked
Achieve a sculpted physique through targeted muscle development. My workouts are designed to stimulate muscle growth and definition, promoting a lean and toned appearance.
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Direct Access To Me
Through the platform you can message me any questions that you may have. You can even send photos or videos for me to assess and make any necessary corrections.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
My training program will cover all nuances so ensure that you get the most out of your workouts.
Equipment
Recommended
Commercial gym 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-03-18

A1

Push Ups

3 x 10

A2

Seated Cable Crunch

3 x 15

B

Seated Hamstring Curl

6, 10, 15

C1

Barbell RDL

2 x 8

C2

Single Leg Squat

2 x 10

D

Bulgarian Split Squat DB/Cable

3 x 10

E

Seated DB OHP

6, 10, 15

Monday
2024-3-19

Circuit

A

Cardio equipment of your choice or run outside. 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just moving your body at a slow pace trying to recover before the next round) 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just moving your body at a slow pace trying to recover before the next round) 4 minutes 80% effort (you're choosing a pace where you're gassed at the end of 4 minutes) 3 minutes 30% effort (just moving your body at a slow pace trying to recover before the next round)

B

Walk

C1

Single Leg Calf Raise

2 x 10

C2

Crusher

3 x 8

C3

Copenhagen Plank

D

Reverse Cable Curl

2 x 12

E1

Seated Hammer Curl

3 x 8

E2

DB Incline Curl

3 x 8

Tuesday
2024-3-20

A1

PVC Pipe Shoulder Rotation

2 x 10

A2

Plank Walk Ups

B

Incline Barbell Bench Press

3 x 8

C

Chest-Supported DB Row

2 x 12

D

T Bar Row

6, 10, 15

E

Rear Fly Machine

2 x 12

F

Chest Supported Y Raise

2 x 10

Wednesday
2024-3-21

A

Cardio

B

Walk

C1

Single Leg Calf Raise

2 x 10

C2

GHD ISO Single Arm Row

3 x 12

C3

GHD Knee Supported Sit Up

3 x 10

D

Cable Tricep Pushdown

2 x 12

E

Chest Supported Tricep Kickback

3 x 10

F

DB Skullcrusher

3 x 10

Thursday
2024-3-22

A

Pike Pushup

2 x 15

B

Incline DB Bench Press

2 x 16

C1

Seated Adduction Machine

2 x 12

C2

ATG Lunge

2 x 10

D

Leg Press

2 x 10

E

Leg Extension

6, 10, 15

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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