PROGRAM I
Welcome to Jay's Program. This 4 week trainer is perfect for a beginner or intermediate looking for a combination of weights, calisthenics and cardio intervals.
SCHEDULE:
DAY 1: Full Body Weight Training
DAY 2: Cardio & Abs
DAY 3: Full Body Weight Training
DAY 4: Rest
DAY 5: Full Body Weight Training
DAY 6: Cardio & Abs
DAY 7: Rest
WORKOUT ONE
Dumbbell Press 4x10-12→Superset with
Pull-Ups or Assisted Pull-Ups: 4x10-12
Reverse Grip Military Press 4x10-12 → Superset with
Overhead DB Extension 4x10-12 → Superset with
Hammer Curls 4x10-12
Walking Lunges 6 x 15 Each Leg (Weighted if possible)
WORKOUT TWO
Elliptical: 20 min total: 2 min HR 150+ → 1 min low impact → Repeat
Farmers Carry: Dumbbell or Trap Bar: 800m - Heavy.
Hanging Leg Raise: 100 reps
WORKOUT THREE
Incline Bench Press 4x10-12→ Superset with
DB Pullover 4x10-12
Cable Row 4x10-12→ Superset with
Angled Pull-Down: 4x10-12
Incline Curl: 4x20 → Superset with
Rope Press-down: 4x20→ Superset with
Single Arm Lateral Raise: 4x15-20
Wide Leg Press: 4x10→ Superset with
Single Leg Deadlift: 4x10 each leg
WORKOUT FOUR
Close Grip DB Press: 4x10-12 →Superset with
DB Flys: 4x12-15
DB Row: 4x10 →Superset with
Face Pulls: 4x20
Twist Curls: 4x15 →Superset with
DB Kickbacks: 4x15 each arm →Superset with
Strict Clean & Press: 4x10
Barbell Squat: 4x10 →Superset with
Leg Extension: 4x15
WORKOUT FIVE
Elliptical: 20 min total: 2 min HR 150+ → 1 min low impact → Repeat
Battle Ropes: 15 seconds on → 15 seconds off → Repeat for 8 min
Hanging Leg Raise: 100 reps (as many sets as needed)