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Jake Lowry CSCS® | Strength Coach

@lowryhumanperformance

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⚕️Student Doctor of Osteopathy (DO)
🏋🏽‍♂️ Certified Strength & Conditioning Specialist | NSCA
📈 Periodized Training & Nutrition (Programs & App ↓)

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Most training programs fail for one reason: there’s no system behind them.

Random workouts
No progression
No structure

That’s where most people plateau.

Lowry Human Performance is designed with a specific framework.

Built on reviving the time-tested methodology of periodization, refined over decades by Olympians, strength athletes, and bodybuilders; often overlooked in the modern training landscape.

Every program is designed around:

• Structured periodization with defined training blocks
• Measurable progression across each phase
• Data driven adjustments based on performance
• Long term development without plateaus

This isn’t just a “workout plan”.

It’s a complete performance system integrating:

• Training programs built through accumulation phases and planned de-loads, and sequential training blocks.
• Nutrition periodization aligned with training demands
• Bloodwork and biometric analysis
• Human Performance Index tracking
• Integrated progressions across loading, volume, and movement complexity
• Technique and movement analysis
• Accountability and support

Everything is built to work together, not in isolation.

Most programs are one phase with no direction after you finish.

That’s why people constantly jump from program to program, never building on what they’ve already done. One step forward 2 steps back.

These programs are designed differently.

Each training block builds on the last, so you’re not just solving your current limitation, you’re progressing into the next phase of training with a clear direction.

Progress doesn’t reset. It compounds.

Start your training.

🔗 Link in bio.

#gymmotivation #training #health #healthy #glp taken in St. George, Utah by @lowryhumanperformance

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8

6 months ago

Some muscle gain phase results from @married_muscle (Bryant). Crazy how even with 10+ years of training experience he was able to put on 25+ lbs this last year while training on the Hypertrophy Track. Goes to show that science is stronger 💪🏼 by @lowryhumanperformance

3

0

2 years ago

About to finish up a muscle gain phase! I trained for endurance for about six months leading up to when I started, so I was pretty light, walking around at about 170 lbs. Now that I’m about to wrap up this phase, I’m floating around 187-190 lbs.

Training with periodization and a phasic structure is the most effective way to make progress in health and performance. All top athletes and strength coaches in the world use some form of periodization. If you’re unsure how to implement your own plan or feel like you’re stalling, all of our programs are developed with the highest-yield, evidence-based principles from the latest exercise science literature.

If you’re ready to reach your goals in health and performance, visit the link in my bio for training and coaching packages.

https://www.executestrengthandconditioning.com/

#todowhatisrequired taken in Summit Athletic Club by @lowryhumanperformance

76

6

2 years ago

I built a nutrition tool called the Nutrition Periodization Planner that periodizes your nutrition for you, with built-in algorithms that react to your progress and adjust your calorie and macro targets as you move through your nutrition phase. 
You can get it at the link in my bio. 📈

#NutritionTips
#FatLossTips
#MacroTracking
#FlexibleDieting
#NutritionCoaching by @lowryhumanperformance

4

0

4 days ago

𝗣𝗥𝗢𝗚𝗥𝗔𝗠 𝗦𝗧𝗥𝗨𝗖𝗧𝗨𝗥𝗘
The program is organized into three structured training blocks.
 Each block is a 4-week mesocycle:
𝗪𝗘𝗘𝗞𝗦 𝟭–𝟯: 𝗔𝗖𝗖𝗨𝗠𝗨𝗟𝗔𝗧𝗜𝗢𝗡 𝗣𝗛𝗔𝗦𝗘 Linear periodized strength progression on the main compound movement of each session, alongside progressive increases in training volume and relative effort.

𝗪𝗘𝗘𝗞 𝟰: 𝗗𝗘𝗟𝗢𝗔𝗗 𝗣𝗛𝗔𝗦𝗘 Reduced volume and fatigue to support recovery and adaptation.

𝗪𝗘𝗘𝗞𝗟𝗬 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗦𝗣𝗟𝗜𝗧
6 training sessions per week:
Push / Pull / Legs / Push / Pull / Legs

The week is divided into two training waves, each with a different loading emphasis.

𝗪𝗔𝗩𝗘 𝗢𝗡𝗘 – 𝗛𝗘𝗔𝗩𝗬 𝗘𝗠𝗣𝗛𝗔𝗦𝗜𝗦
Day 1: Push (Horizontal)
Day 2: Pull (Vertical)
Day 3: Legs (Posterior Chain / Hip Hinge)

Accessory work throughout Wave One generally uses heavier loading and a lower rep range.

𝗪𝗔𝗩𝗘 𝗧𝗪𝗢 – 𝗠𝗢𝗗𝗘𝗥𝗔𝗧𝗘 𝗧𝗢 𝗟𝗜𝗚𝗛𝗧 𝗘𝗠𝗣𝗛𝗔𝗦𝗜𝗦
Day 4: Push (Vertical)
Day 5: Pull (Horizontal)
Day 6: Legs (Squat / Anterior Chain)

Accessory work throughout Wave Two generally shifts toward moderate-to-lighter loading and higher repetition ranges.

This structure allows the main compound movement of every training session to progress systematically for strength, while accessory loading is distributed across heavier and lighter weekly waves to support hypertrophy and manage fatigue.

Follow the link in my bio to access the program and training app!

#health #gym #training #hypertrophy #bodybuilding taken in Utah, USA by @lowryhumanperformance

8

2

5 days ago

Don’t adjust your calories based on a few days of data.

Give yourself at least 2 weeks of consistent tracking and regular weigh-ins so you can see the actual trend instead of reacting to normal day-to-day fluctuations.

And when you do make a change, keep it small, usually around 5–10%.

The Nutrition Periodization Planner helps you track your progress and make those adjustments based on your actual data and does everything for you.

Get the Nutrition Periodization Planner at the link in my bio. 📈 by @lowryhumanperformance

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0

8 days ago

𝗣𝗥𝗢𝗚𝗥𝗔𝗠 𝗦𝗧𝗥𝗨𝗖𝗧𝗨𝗥𝗘
The program is organized into three structured training blocks.
 Each block is a 4-week mesocycle:
𝗪𝗘𝗘𝗞𝗦 𝟭–𝟯: 𝗔𝗖𝗖𝗨𝗠𝗨𝗟𝗔𝗧𝗜𝗢𝗡 𝗣𝗛𝗔𝗦𝗘 Linear periodized strength progression on the main compound movement of each session, alongside progressive increases in training volume and relative effort.

𝗪𝗘𝗘𝗞 𝟰: 𝗗𝗘𝗟𝗢𝗔𝗗 𝗣𝗛𝗔𝗦𝗘 Reduced volume and fatigue to support recovery and adaptation.

𝗪𝗘𝗘𝗞𝗟𝗬 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗦𝗣𝗟𝗜𝗧
6 training sessions per week:
Push / Pull / Legs / Push / Pull / Legs

The week is divided into two training waves, each with a different loading emphasis.

𝗪𝗔𝗩𝗘 𝗢𝗡𝗘 – 𝗛𝗘𝗔𝗩𝗬 𝗘𝗠𝗣𝗛𝗔𝗦𝗜𝗦
Day 1: Push (Horizontal)
Day 2: Pull (Vertical)
Day 3: Legs (Posterior Chain / Hip Hinge)

Accessory work throughout Wave One generally uses heavier loading and a lower rep range.

𝗪𝗔𝗩𝗘 𝗧𝗪𝗢 – 𝗠𝗢𝗗𝗘𝗥𝗔𝗧𝗘 𝗧𝗢 𝗟𝗜𝗚𝗛𝗧 𝗘𝗠𝗣𝗛𝗔𝗦𝗜𝗦
Day 4: Push (Vertical)
Day 5: Pull (Horizontal)
Day 6: Legs (Squat / Anterior Chain)

Accessory work throughout Wave Two generally shifts toward moderate-to-lighter loading and higher repetition ranges.

This structure allows the main compound movement of every training session to progress systematically for strength, while accessory loading is distributed across heavier and lighter weekly waves to support hypertrophy and manage fatigue.

Follow the link in my bio to access the program and training app!

#health #gym #training #hypertrophy #bodybuilding taken in Utah, USA by @lowryhumanperformance

11

3

9 days ago

𝗣𝗥𝗢𝗚𝗥𝗔𝗠 𝗦𝗧𝗥𝗨𝗖𝗧𝗨𝗥𝗘
The program is organized into three structured training blocks.
 Each block is a 4-week mesocycle:
𝗪𝗘𝗘𝗞𝗦 𝟭–𝟯: 𝗔𝗖𝗖𝗨𝗠𝗨𝗟𝗔𝗧𝗜𝗢𝗡 𝗣𝗛𝗔𝗦𝗘 Linear periodized strength progression on the main compound movement of each session, alongside progressive increases in training volume and relative effort.

𝗪𝗘𝗘𝗞 𝟰: 𝗗𝗘𝗟𝗢𝗔𝗗 𝗣𝗛𝗔𝗦𝗘 Reduced volume and fatigue to support recovery and adaptation.

𝗪𝗘𝗘𝗞𝗟𝗬 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗦𝗧𝗥𝗨𝗖𝗧𝗨𝗥𝗘
6 training sessions per week:
Push / Pull / Legs / Push / Pull / Legs

The week is divided into two training waves, each with a different loading emphasis.

𝗪𝗔𝗩𝗘 𝗢𝗡𝗘 – 𝗛𝗘𝗔𝗩𝗬 𝗘𝗠𝗣𝗛𝗔𝗦𝗜𝗦
Day 1: Push (Horizontal)
Day 2: Pull (Vertical)
Day 3: Legs (Posterior Chain / Hip Hinge)

Accessory work throughout Wave One generally uses heavier loading and a lower rep range.

𝗪𝗔𝗩𝗘 𝗧𝗪𝗢 – 𝗠𝗢𝗗𝗘𝗥𝗔𝗧𝗘 𝗧𝗢 𝗟𝗜𝗚𝗛𝗧 𝗘𝗠𝗣𝗛𝗔𝗦𝗜𝗦
Day 4: Push (Vertical)
Day 5: Pull (Horizontal)
Day 6: Legs (Squat / Anterior Chain)

Accessory work throughout Wave Two generally shifts toward moderate-to-lighter loading and higher repetition ranges.

This structure allows the main compound movement of every training session to progress systematically for strength, while accessory loading is distributed across heavier and lighter weekly waves to support hypertrophy and manage fatigue.

Follow the link in my bio to access the program and training app!

#health #gym #training #hypertrophy #bodybuilding taken in Utah, USA by @lowryhumanperformance

9

2

10 days ago

If you don’t feel confident or just don’t like dealing with the calculations and prescriptions involved in creating your own fat loss or muscle gain phase, I built a nutrition tool called the 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗣𝗲𝗿𝗶𝗼𝗱𝗶𝘇𝗮𝘁𝗶𝗼𝗻 𝗣𝗹𝗮𝗻𝗻𝗲𝗿.

It’s an adaptive nutrition tool with built-in algorithms that periodizes your nutrition for you.

You can get access to it through the 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼.

#MuscleGain #FatLoss #NutritionPlanning #Hypertrophy #NutritionCoaching by @lowryhumanperformance

3

0

11 days ago

Ever heard of wave loading?

The Hypertrophy-Strength Integration program implements something called “wave loading” by splitting the weekly training split into two separate push/pull/legs waves.

The first wave is placed earlier in the week and uses heavier loading in the 5-10 rep range to take advantage of the nervous system while you’re fresh.

The second wave comes later in the week and uses lighter-to-moderate loading in the 20-30 rep range to drive more volume while managing fatigue.

This setup helps you get more out of your heavy work before fatigue builds, while still accumulating enough weekly volume for hypertrophy.

𝗣𝗥𝗢𝗚𝗥𝗔𝗠 𝗦𝗧𝗥𝗨𝗖𝗧𝗨𝗥𝗘
The program is organized into three structured training blocks.
 Each block is a 4-week mesocycle:
𝗪𝗘𝗘𝗞𝗦 𝟭–𝟯: 𝗔𝗖𝗖𝗨𝗠𝗨𝗟𝗔𝗧𝗜𝗢𝗡 𝗣𝗛𝗔𝗦𝗘 Linear periodized strength progression on the main compound movement of each session, alongside progressive increases in training volume and relative effort.

𝗪𝗘𝗘𝗞 𝟰: 𝗗𝗘𝗟𝗢𝗔𝗗 𝗣𝗛𝗔𝗦𝗘 Reduced volume and fatigue to support recovery and adaptation.

𝗪𝗘𝗘𝗞𝗟𝗬 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗦𝗧𝗥𝗨𝗖𝗧𝗨𝗥𝗘
6 training sessions per week:
Push / Pull / Legs / Push / Pull / Legs

The week is divided into two training waves, each with a different loading emphasis.

𝗪𝗔𝗩𝗘 𝗢𝗡𝗘 – 𝗛𝗘𝗔𝗩𝗬 𝗘𝗠𝗣𝗛𝗔𝗦𝗜𝗦
Day 1: Push (Horizontal)
Day 2: Pull (Vertical)
Day 3: Legs (Posterior Chain / Hip Hinge)

Accessory work throughout Wave One generally uses heavier loading and a lower rep range.

𝗪𝗔𝗩𝗘 𝗧𝗪𝗢 – 𝗠𝗢𝗗𝗘𝗥𝗔𝗧𝗘 𝗧𝗢 𝗟𝗜𝗚𝗛𝗧 𝗘𝗠𝗣𝗛𝗔𝗦𝗜𝗦
Day 4: Push (Vertical)
Day 5: Pull (Horizontal)
Day 6: Legs (Squat / Anterior Chain)

Accessory work throughout Wave Two generally shifts toward moderate-to-lighter loading and higher repetition ranges.

This structure allows the main compound movement of every training session to progress systematically for strength, while accessory loading is distributed across heavier and lighter weekly waves to support hypertrophy and manage fatigue.

Follow the link in my bio to access the program and training app!

#health #gym #training #hypertrophy #bodybuilding taken in Utah, USA by @lowryhumanperformance

15

7

12 days ago

A few key variables for maximizing hypertrophy:

• Full range of motion
• Slight pause in the stretched position
• Pushing to or near failure

These principles, along with several other advanced hypertrophy training strategies, are built into my Hypertrophy Strength Integration Program.

Check out the breakdown of the program below.

𝗣𝗥𝗢𝗚𝗥𝗔𝗠 𝗦𝗧𝗥𝗨𝗖𝗧𝗨𝗥𝗘
The program is organized into three structured training blocks.
 Each block is a 4-week mesocycle:
𝗪𝗘𝗘𝗞𝗦 𝟭–𝟯: 𝗔𝗖𝗖𝗨𝗠𝗨𝗟𝗔𝗧𝗜𝗢𝗡 𝗣𝗛𝗔𝗦𝗘 Linear periodized strength progression on the main compound movement of each session, alongside progressive increases in training volume and relative effort.

𝗪𝗘𝗘𝗞 𝟰: 𝗗𝗘𝗟𝗢𝗔𝗗 𝗣𝗛𝗔𝗦𝗘 Reduced volume and fatigue to support recovery and adaptation.

𝗪𝗘𝗘𝗞𝗟𝗬 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗦𝗧𝗥𝗨𝗖𝗧𝗨𝗥𝗘
6 training sessions per week:
Push / Pull / Legs / Push / Pull / Legs

The week is divided into two training waves, each with a different loading emphasis.

𝗪𝗔𝗩𝗘 𝗢𝗡𝗘 – 𝗛𝗘𝗔𝗩𝗬 𝗘𝗠𝗣𝗛𝗔𝗦𝗜𝗦
Day 1: Push (Horizontal)
Day 2: Pull (Vertical)
Day 3: Legs (Posterior Chain / Hip Hinge)

Accessory work throughout Wave One generally uses heavier loading and a lower rep range.

𝗪𝗔𝗩𝗘 𝗧𝗪𝗢 – 𝗠𝗢𝗗𝗘𝗥𝗔𝗧𝗘 𝗧𝗢 𝗟𝗜𝗚𝗛𝗧 𝗘𝗠𝗣𝗛𝗔𝗦𝗜𝗦
Day 4: Push (Vertical)
Day 5: Pull (Horizontal)
Day 6: Legs (Squat / Anterior Chain)

Accessory work throughout Wave Two generally shifts toward moderate-to-lighter loading and higher repetition ranges.

This structure allows the main compound movement of every training session to progress systematically for strength, while accessory loading is distributed across heavier and lighter weekly waves to support hypertrophy and manage fatigue.

Follow the link in my bio to access the program and training app!

#health #gym #training #hypertrophy #bodybuilding taken in Utah, USA by @lowryhumanperformance

15

4

17 days ago

Summer ‘26. taken in Utah, USA by @lowryhumanperformance

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13

18 days ago