Fit with JFlo
Strength & Conditioning, Bodybuilding8 week programming designed to blend strength and hypertrophy focus with core work and cardio/conditioning sprinkled in. Posterior chain bias, working glutes and back more heavily throughout.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
4 x 6
B
Hip Thrust
4 x 10
C
Romanian Deadlift
3 x 8
D
Cable Kickbacks
3 x 12
A
Banded Ankle Dorsiflexion Mobilization
2 x 2:00
B
Banded Posterior Hip Mobilization
2 x 1:00
C
Hip Mobility Step Overs
2 x 10
D
Banded Monster Walks
4 x 1:00
A
Shoulder Press
4 x 8
B
Incline Bench Press
4 x 6
C
Split Stance Overhead Tricep Extension
3 x 10
D
DB Lateral Raise
3 x 12
E
Push-Up
3 x MAX
A
Dynamic Blackburn
1 x 10
B
Cuban Press
1 x 10
C
Band Pull-Apart
1 x 10
D
Bottom Up KB Press
2 x 8
Circuit
A
5 Rounds, 1-2 minutes rest between rounds Time rounds if you can, try to keep each round within 15 seconds of previous round time 20x KB swing (Russian) *Alt option: DB hip hinge swing 20 Mountain Climbers 10 Box Step ups or box jumps 100m Farmers Carry (goal: 1/2 BW total weight, but should feel about 90% effort, so adjust accordingly) *alt option: sled push if available Cooldown: 10-15 minutes light cardio (rowing, incline walk, light jog, etc)
A
Box Squat
4 x 6
B
Goblet Squat
4 x 6
C
Weighted Step Ups
3 x 12
D
Walking Lunges
3 x 24
E
KB Squat High Pull
3 x 15
F
Cardio
10 x 0:30 @ 1:00
A
Squat Jump
4 x 5
B
Banded Clam Shell
4 x 8
C
High Plank Walk
4 x 5
D
Bottoms Up KB Windmill
4 x 5
A
Pull-Up
4 x MAX
B
1-Arm DB Row
4 x 8
C
Cable Facepull
3 x 12
D
Rear Delt Flyes
3 x 12
E
Zottman Curls
3 x 10
A
Scapuler Pull Up
6, 8, 10
B
Yoga Pushup
3 x 8
C
Scap Push-Up
3 x 10
D
Shoulder CARS (wall)
3 x 5
A
Plank
3 x 1:00
B
Russian Twist
3 x 20
C
Cable Reverse Crunch
3 x 15
D
Lying Leg Raise On Bench
3 x 15
E
Cardio
1 x 45:00
A
Active Recovery
