CoreF1tbyJay

Coach
Jason DuBois

This is a follow up to my previous 6 week Hypertrophy program "PRIMAL PUMP"

It is for intermediate to advanced lifters looking to incorporate movement into their body building style workouts

Features
1 sessions per week
Must use App app to view and log training
Program Training
$45
Get PRIMAL PUMP (2)
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GAIN LEAN MUSCLE & NEW MOVEMENT PATTERNS
This program is intense! Therefore it may not be for you. It requires strict adherence to the tempos and rest periods and consistency in training frequency in order to see the results you are after. This is the EXACT way that I train and why I see the results I have. The same can happen for you if you just start NOW.
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YOUR CURRENT METHODS AREN'T CUTTING IT
That's why you aren't seeing results and you're barely maintaining at this point. Get out of your comfort zone and train HARD with strict organization just like I do. This guide makes sure you can do it on your own.
Features
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Programming 6 days per week
There are 4-5 in-gym strength training sessions with Zone-2 cardio additions
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Exercise Video Guidance
Instructional videos by ME to guide you to success throughout the program
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Delivered through TrainHeroic
Where I personally created these programs and am currently doing them myself
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Sample Week
Week 1 of 6-week program
Sunday
ACC-2 Week 1 Day 1 - CHEST & BACK - POST-EXHAUSTION

A1

Incline Bench Press - Thick Grip

8, 8, 8, 6, 6

A2

Incline DB Chest Press - Neutral

5 x 10

B1

Chin ups - Supinated Grip

5 x 6

B2

Lat Pull Downs - Supinated Grip

5 x 10

C1

DB Flat Press - Pronated

3 x 10

C2

Low Cable Rows - Pronated

3 x 12

D

Swiss Ball Bent Leg Lowers

3 x 10

Monday
Week 1 Day 2 - LOWER BODY - 1

A1

Lateral Band Walks

2 x 12

A2

Single Leg Box Step Downs

2 x 8

B

Back Squats

10, 10, 8, 8, 6, 6

C1

Nordic Hamstring Curl

3 x 6

C2

Angle Walking Lunges w/DB's

3 x 20

D1

Leg Press

3 x 20

D2

Back Extensions

3 x 12

E

Kneeling Cable Crunches - With Audio

3 x 12

Tuesday
Week 1 Day 3 - 45-60 mins of Zone-2
Wednesday
Week 1 Day 4 - SHOULDERS & ARMS

A

Side Laying Powell Raise

2 x 12

B1

Overhead Press

8, 8, 8, 6, 6

B2

Dumbbell Wide Upright Rows

5 x 12

C1

Semi-Supinated Bicep Curls - Elbows in front of body

4 x 10

C2

Commerford Curls

4 x 10

D1

3-Position Cable Tricep Extensions - Pronated

3 x 8

D2

Bent Over Rope Cable Tricep Extensions

3 x 12

E

Rope Cable Push Twist

3 x 12

Thursday
Week 1 Day 5 - LOWER BODY: 2

A

Barbell Deadlift - Long Form Video

8, 8, 6, 6, 6

B1

Pendulum Squat

3 x 12

B2

Seated Hamstring Curls

3 x 12

C1

Kettlebell Swings

3 x 12

C2

Depth Jumps

3 x 8

D

Wood Chops - Low to High

3 x 12

Friday
Week 1 Day 6 - 60 minutes of Zone-2
Coach
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coach-avatar Jason DuBois

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programs
PRIMAL PUMP (2)
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