Ready, Set, Strong
JD Strength
General Fitness, Personal TrainingReady, Set, Strong is a 4-week beginner-friendly strength program designed for anyone getting started in the gym. With simple, effective workouts using commercial gym equipment, this plan builds total-body strength, improves conditioning, and helps you build gym confidence. Each week includes structured upper, lower, and total body training with recovery-focused days to keep you progressing safely. No fluff—just a clear path to getting stronger.
Prep
A
RSS Prep
Total Body Prep 1 Round 5:00 Incline Treadmill Walk - Hamstring Scoops x4ea - Quad Stretch x4ea - Calf Raise x10 Prone Y-Raise x8 Crunches x8
B
Squat
12, 10, 8
C
Hamstring Curl [Machine]
3 x 8
D1
DB Lateral Raise
3 x 8
D2
DB Curl to Press
3 x 8
E
Treadmill Work
1 x 20:00 @ 3
Prep
A
RSS Prep
Upper Body Prep 1 Round 5:00 Incline Treadmill Walk - Hamstring Scoops x4ea - Quad Stretch x4ea - Calf Raise x10 Prone Y-Raise x8 Crunches x8
B
Chest Press [Machine]
10, 8, 6
C
Row
3 x 12
D
Romanian Deadlift with DB
3 x 8
E
Leg Extension
3 x 8
F
Stationary Bike
1 x 20:00 @ 7
Prep
A
RSS Prep
Lower Body Prep 1 Round 5:00 Incline Treadmill Walk - Hamstring Scoops x4ea - Quad Stretch x4ea - Calf Raise x10 Prone Y-Raise x8 Crunches x8
B
Leg Press
12, 10, 8
C
Shoulder Press
3 x 10
D
DB Deadlift
3 x 6
E1
Calf Raise
2 x 20
E2
Reverse Calf Raise
2 x 10
E3
Lateral Lunge
2 x 5
F
Static Stretch
1 x 1
Prep
A
Cardio Prep
5:00 on any of the below - Air Assault Bike - Treadmill - incline above 5.0, speed above 2.5 - Upright bike - light resistance, RPM above 45 Before beginning conditioning complete the below - Calf raises x15 - Reverse calf raises x10 - Lateral lunge x2ea [4 total] - Hamstring scoops x4ea [8 total] - Quad stretch x4ea [8 total]
B
Cardio
1 x 20:00
C
Calf Stretch
1 x 0:45
D
Hamstring Stretch
1 x 1:00
E
Static Quad Stretch
1 x 1:00
Prep
A
Cardio Prep
5:00 on any of the below - Air Assault Bike - Treadmill - incline above 5.0, speed above 2.5 - Upright bike - light resistance, RPM above 45 Before beginning conditioning complete the below - Calf raises x15 - Reverse calf raises x10 - Lateral lunge x2ea [4 total] - Hamstring scoops x4ea [8 total] - Quad stretch x4ea [8 total]
B
Cardio
1 x 20:00
C
Calf Stretch
1 x 0:45
D
Hamstring Stretch
1 x 1:00
E
Static Quad Stretch
1 x 1:00
Coach Justin Davis
Coach Davis has been coaching full time since 2015 and has had success at the high school, collegiate, tactical, and elite levels of sport and performance.
No more second-guessing your workouts. Ready, Set, Strong gives you the structure, support, and simplicity you need to finally build momentum in the gym. If you’re ready to feel stronger, more confident, and in control of your fitness—this is where it star
Get Ready, Set, Strong
