JoCo Fitness and Franklin Community High School Strength and Conditioning

Strength & Conditioning
Coach
Mike Hart

12 week program building on strength and hypertrophy with an upper + lower split focus.  The training will revolve around 4 foundational lifts that will remain the same each 4 week cycle (back squat, bench press, deadlift, shoulder press).  If you would like to change one of the primary lifts to something else (i.e. deadlift to trap bar or back squat to safety bar squat), feel free to.  Also, there are supplementary lifts that change from cycle to cycle but are similar so that specific stimuli and adaptations are being met at end of 12 week cycle.  

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Equipment needed:Squat rackBenchBarbellDB'sCable machine or bandsAccess to leg extension/curl machines (if you have no access // contact me and I'll provide substitutes)
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Back Squat

6, 5, 4, 3

B

RDL

4 x 6

C1

Prone Machine Hamstring Curl

3 x 12

C2

Knee Side Plank w/Banded Hip Abduction

3 x 15

D1

Single Arm DB RFE Squat

3 x 8

D2

SL Banded Tibialis

3 x 15

Monday
Week 1 Day 2

A

Bench Press

6, 5, 4, 3

B

Pull-ups

4 x 6

C1

DB Incline Bench Press

3 x 12

C2

Single Arm Half Kneeling Row w/Pulley

3 x 12

D1

Lateral Raises in Scapular Plane

3 x 12

D2

Single Arm Cable OH Tricep Extension

3 x 15

D3

DB Hammer Curls

3 x 10

Wednesday
Week 1 Day 4

A

Deadlift

6, 5, 4, 3

B

Front Squat

4 x 6

C1

Leg Extension

3 x 12

C2

Copenhagen side plank

3 x 0:20

D1

Suspension Hamstring Curls

3 x 10

D2

Calf Series (Both, RIght, Left)

3 x 10

Thursday
Week 1 Day 5

A

Shoulder Press

6, 5, 4, 3

B

Barbell Bent Over Row

4 x 6

C1

One arm DB floor press

3 x 12

C2

Lat Pulldown

3 x 12

D1

Band Pull Aparts

3 x 15

D2

Tricep Pushdowns w/Rope

3 x 12

D3

Barbell Bicep Curls

3 x 8

Coach
coach-avatar Mike Hart

Owner and Head Coach at JoCo Fitness and Head Strength and Conditioning Coach at Franklin Community High School

12 week upper/lower split program