Muscle & Movement
Jay Floyd Training Programs
Mobility, Strength & Conditioning, General Fitness12 week program focusing on lower body mobility and upper body hypertrophy. Designed for the trainee who doesn't want to train the lower body heavy and just be healthy. I built this program for the trainee who has some wear and tear on their body and just can't train their lower body the way they could in the past. Each day will have some upper body work and the arm days will have lower body mobility and stability training. There are two different upper body workouts and two different "Limb" workouts. They will be done in a rotating fashion 3 days per week, hitting each workout once every 9 days.
A
Incline DB Bench Press
8, 8, MAX
B
Chin-Up
5, 5, MAX
C
Horizontal Machine Row
8, 8, MAX
D
Smith Machine Military Press
8, MAX
A
Smith Machine JM Press
8, 8, MAX
B
Seated DB Curl
8, 8, MAX
C
KB single leg RDL
3 x 10
D
DB Split Squat
3 x 10
E
Machine Calf Raise
3 x 10
A
Low Incline Smith Machine Press
8, 8, MAX
B
Smith Machine Kelso Shrug
8, 8, MAX
C
Mag Grip Lat Pulldown
8, 8, MAX
D
Seated DB Press
8, MAX
E
Reverse Fly with Pronated Grip
1 x 10
Jay Floyd, M.Ed., USAW, CSAC
Former competitive elite powerlifter with best lifts of 845 squat, 535 bench, and 643 deadlift. Strength and conditioning coach for 24 years. Formerly the Head Strength and Conditioning Coach at Thomas County Central High School, State Champions in 2023 and 2025. Currently the Strength and Conditioning Coach at Taylor County High School. Co-Founder the Georgia Strength Coaches Association.
Train your lower body to move better and gain mass upper body mass.
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