Jack Bell

General Fitness
Coach
Jack Bell

A twelve week program, focusing strength and health

I've placed the difficulty at intermediate because of the mobility demands of the front squat

Every session will have some form of shoulder stability/health movement to support the pressing that is consistent throughout the program

How to navigate weight selection - 

There will always be instruction for the main lift AKA your first exercise

All others will be up to you, to either grease the groove and make the sets feel solid if they were very shaky, or add weight if they were comfortable the week previous. 

But feel free to regulate based on how you feel that day

and COMMUNICATE WITH ME for any other questions you may have about weight selection. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
BarbellDumbbellsGeneral gym machine equipment (chest press // leg curl)Safety Squat Bar is recommended for the Good Mornings but not required
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Deadlift

3 x 6

B

Snatch Deadlift

2 x 8

C

Back Extension

3 x 15

D

Prone Machine Hamstring Curl

3 x 10

E

DB Windmill

3 x 5

Monday
Week 1 Day 2

A

Bench Press

3 x 8

B

Close Grip Incline Bench

3 x 10

C

1-Arm DB Row

3 x 10

D

EZ Bar Curl

3 x 12

E

Prone Lateral Raise

3 x 15

Wednesday
Week 1 Day 4

A

Front Squat

3 x 5

B

Back Squat

2 x 8

C

FFE split squat

3 x 10

D

Leg Extension

3 x 30

E

Partial Get Up

3 x 8

Thursday
Week 1 Day 5

A

Push Press

3 x 5

B

Overhead Press

3 x 5

C

pulldown (unilateral)

3 x 12

D

DB Lateral Raise

3 x 12

E

Trap-3 raise (db unilateral)

3 x 10

Triple S "Strength, Size, Shoulder-health" (12 week program)