New

Ashlock Training Team

Bryce Ashlock

Strength & Conditioning

Coach

Bryce Ashlock

5 day week training program delivered weekly built from years of experience training for size, strength, power, and overall athleticism.

This program is designed to help you build a powerful, muscular physique without sacrificing the athleticism and conditioning.

$29 / mo

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Train With Expert Coaching

Get stronger, build muscle, and become a better athlete while learning from Bryce Ashlock with 10+ years of training experience and 2+ years coaching athletes. Every week, you'll receive expertly designed training built to develop size, strength, endurance, athleticism, and real-world performance.

Be Part of the Crew

You don't have to train alone. Join a team of like-minded people committed to getting stronger, building muscle, and becoming better athletes. You'll have access to a community that supports your progress, exclusive health and performance insights, and Bryce Ashlock who is willing to guide you every step of the way.

Take the Guesswork out of Training

Each workout is programmed and automatically stored for you to keep track of your progress. All you have to do is login and hit the ground running! All exercises have explanations and videos so that you always know proper technique, preventing you from further hurting yourself.

Features

Programming 5 days per week

This will be a specialized split focused on hypertrophy, strength, power and overall athleticism.

Exercise Video Guidance

Instructional videos for all movements with coaching cues and demonstrations.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

A Supportive Crew

A supportive community that will keep you pushing to unlock your best on the message board.

Delivered through TrainHeroic

Your coach and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Plates // Dumbbells // Kettlebells // Bands // Medicine Ball

Recommended

Basic Gym Equipment

Sample Week

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

Monday

Upper

Explosive Push-Ups

3 x 6

Banded Face Pull + External Rotation

3 x 20

Flat Neutral-Grip DB Bench Press

4 x 10

Half-Kneeling 1-arm Landmine Press

3 x 10

Lean-Away Cable Lateral Raise

3 x 15

Prone Trap-3 Raise

3 x 12

Low-to-High Cable Fly

2 x 15

Barbell Skullcrusher

2 x 10

Tuesday

Lower

Paused Box Jump

3 x 4

Copenhagen Side Plank

3 x 30

FFE Barbell Split Squat

4 x 8

Hack Squat

3 x 10

DB Reverse Lunge to Knee Drive

2 x 10

Single-Leg Standing Calf Raise

2 x 15

Spanish Squat

2 x 20

Thursday

Upper

Rotational Med-Ball Scoop Toss

3 x 5

Prone Trap-3 Raise

3 x 15

Weighted Neutral-Grip Pull-Up

4 x 8

Chest-Supported Dumbbell Row

3 x 12

Single-Arm Lat Pullldown

2 x 12

Incline DB Curl

3 x 12

Cable Lateral Raise

2 x 20

Rope Hammer Curl

2 x 15

Friday

Lower

Broad Jump

3 x 4

90/90 Hip Rotations

3 x 5

Romanian Deadlift

4 x 8

Seated Leg Curl

3 x 10

FFE DB Reverse Lunge

2 x 8-12

45° Back Extension

2 x 15

Single-Leg Seated Calf Raise

2 x 15

Tibialis Raise

2 x 20

Saturday

Conditioning

Jump Rope

2 x 1:00

Hip Airplane

2 x 5

Bear Crawl

2 x 20

Sled Sprints

6 x 20

Lateral Shuffle to 5yd Sprint

1 x 4

Circuit

4 rounds - Assault Bike / 30 sec hard - Farmer Carry / 30 yd - Med-Ball Slams / 10 Rest: 90 sec

Zone 2 Cardio

20-30 min Choose: - Easy Run - Incline treadmill - Bike - Rowing Machine You should be able to maintain a conversation.

Coach

Customer Reviews

Overall Rating

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