Jacked Fast Lean (Garage Gym Version)
Modern Athlete Strength Systems
Everybody wants to get jacked...but not body wants to be the "fat strong" dude that can't move his own bodyweight.
JFL delivers what it takes to pack on serious muscle while still maintaing a big aerobic base and being able to move your own bodyweight.
After coaching thousands of athletes in tactical performance on our Warfighter training team, we decided to drop a program with much simpler goals. Just get you as jacked as possible while still being able to run and move.
JFL uses a total body split while taking around 60-75 minutes each training session.
So, if you're looking for your summer plan but don't want to give up your run and don't want some boring bodybuild split, then JFL is for you.
Get the plan. Get jacked. Move fast.
A
Echo Bike
1 x 5:00
Prep
B
JFL Warm-Up
RAMP Warmup (Raise, Activate, Mobilize, Potentiate) Band Seated Abduction 1x10 Band Pull-Aparts 1x10 Air Squat 1x10 Close Grip Push-Ups 1x10 Couch Stretch 1x:20 Seconds Deep Squat with Thoracic Rotation 1x:20 Seconds
C
Back Squat
5, 5, 12, 12, 12, MAX @ 50, 55, 60, 60, 60, 60 %
D1
Floor Press
6 x 3 @ 50 %
D2
Med Ball Jammers
6 x 3
E1
DB Push Press
3 x 8
E2
DB Reverse Lunge
3 x 12
E3
Banded Lat Pulldown
15, 12, 10
F1
Bicep Curl 21s
3 x 21
F2
DB Prone Flys
3 x 20
F3
Plank
3 x 1:00
Conditioning
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A
Dynamic Warmup
B
Run
6 x 0:30
C
Run
4 x 1:00
Recovery
D
Lower Body Band Stretch
Band Stretch Series Band Hamstring Stretch x:20 seconds each leg Band Adductor & Abductor Stretch x:20 seconds each leg Band Quad Stretch x:20 seconds each leg
A
Echo Bike
1 x 5:00
Prep
B
JFL Warm-Up
RAMP Warmup (Raise, Activate, Mobilize, Potentiate) Band Seated Abduction 1x10 Band Pull-Aparts 1x10 Air Squat 1x10 Close Grip Push-Ups 1x10 Couch Stretch 1x:20 Seconds Deep Squat with Thoracic Rotation 1x:20 Seconds
C
Bench Press
5, 5, 12, 12, 12, MAX @ 50, 55, 60, 60, 60, 60 %
D1
Trap Bar Deadlift
6 x 3 @ 50 %
D2
Broad Jump
6 x 2
E1
Landmine Goblet Squat
15, 12, 10
E2
Seated DB Shoulder Press
15, 12, 10
E3
Seated Banded Row
15, 12, 10
F1
Banded Tricep Pushdown
3 x 30
F2
DB Shrug
3 x 20
F3
Suitcase Carry
3 x 25
Conditioning
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A
Dynamic Warmup
B
Run
4 x 2:00
C
Easy Paced Run
1 x 10:00
Recovery
D
Lower Body Band Stretch
Band Stretch Series Band Hamstring Stretch x:20 seconds each leg Band Adductor & Abductor Stretch x:20 seconds each leg Band Quad Stretch x:20 seconds each leg
A
Echo Bike
1 x 5:00
Prep
B
JFL Warm-Up
RAMP Warmup (Raise, Activate, Mobilize, Potentiate) Band Seated Abduction 1x10 Band Pull-Aparts 1x10 Air Squat 1x10 Close Grip Push-Ups 1x10 Couch Stretch 1x:20 Seconds Deep Squat with Thoracic Rotation 1x:20 Seconds
C
Deadlift
5, 5, 12, 12, 12, MAX @ 50, 55, 60, 60, 60, 60 %
D1
Box Squat
6 x 3 @ 50 %
D2
Box Jumps.
6 x 2
E1
DB Floor Press
15, 12, 10
E2
DB RDL + Shrug
15, 12, 10
E3
Standing 1 Arm Band Row
15, 12, 10
F1
Bumper Plate Holds
3 x 0:20
F2
Band Pull Apart with Hold
3 x 20
F3
Banded Pallof Rotation
3 x 10
Conditioning
G
Cool-Down
Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds
A
Dynamic Warmup
B
Easy Paced Run
1 x 25:00
Circuit
C
Pull-Up/Dip Progression 5,4,3,2,1 = 1 round Perform 2 rounds (30 reps of each) How to execute: Perform 5 pull-ups then immediately perform 5 dips then 4 reps of each then 3 reps of each, then 2 reps of each then 1 rep of each. Take 30 seconds or less rest time between each set. If bodyweight is too easy feel free to perform with a weighted vest.
Recovery
D
Lower Body Band Stretch
Band Stretch Series Band Hamstring Stretch x:20 seconds each leg Band Adductor & Abductor Stretch x:20 seconds each leg Band Quad Stretch x:20 seconds each leg
Modern Athlete
20+ years of experience in collegiate strength and conditioning. Thousands of athletes trained under the MASS banner. This is where elite athletes train.
