J2FIT
Bodybuilding, Strength & Conditioning, Powerlifting, General FitnessA 10-week training program that focuses on maximizing muscle building, strength, and aesthetics. Unlike 1.0 and 2.0, there is no Olympic weightlifting included, and instead, this focuses on getting you strong and jacked. This program is geared for anyone who is looking for a bodybuilding and strength program without Olympic weightlifting.
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
A1
Leg Extension
3 x 15
A2
Single Leg Hip Raise
B
Back Squat
10, 10, 8, 8
C
Barbell RDL
10, 10, 8, 8
D
Hack Squat
10, 10, 8, 8
E
Single Leg Extension
15, 15, 12, 12
F
Prone Machine Hamstring Curl
3 x MAX
A
Decline Cable Flye
4 x 15
B
Low-Incline Bench Press
10, 10, 8, 8
C1
Cable Flye
15, 15, 12, 12
C2
Dips
4 x 10
D1
Seated Dumbbell Overhead Triceps Extension
15, 12, 10, 10
D2
DB Lateral Raise
15, 12, 10, 10
E1
Rope Pushdown
15, 15, 12, 12
E2
Face Pull
15, 15, 12, 12
A
Underhand EZ Bar Bent Row
15, 12, 12, 12
B
Lat Pulldown
15, 15, 12, 12, 12
C
Barbell Rack Pulls
10, 10, 8, 8, 8
D
Dumbbell Incline Curl
10, 10, 8, 8
E
Cable EZ Bar Curl
10, 10, 8, 8, 8
A1
Prone Machine Hamstring Curl
3 x 15
A2
Single Leg Hip Raise
3 x 15
B
Good Morning
10, 10, 8, 8
C
Hack Squat
15, 15, 12, 12
D
Prone Machine Hamstring Curl
15, 15, 12, 12
E
Single Leg Extension
3 x MAX
A1
Cable Flye
15, 15, 12, 12
A2
Dumbbell Floor Pullover
15, 15, 12, 12
B1
Spoto Press
12, 10, 8, 8
B2
Dead-Stop Push Up
4 x 10
C1
Reverse Grip Pulldown
4 x 12
C2
Cable Triceps Pushdown
4 x 15
D
1-Arm DB Row
3 x 12
E1
Dumbbell Incline Curl
3 x 12
E2
Dumbbell Overhead Extension
3 x 12
F1
Machine Reverse Flye
3 x 12
F2
Machine Flye
3 x 12
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
