Jack Bell
General FitnessA 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.
Features4 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
