Foundry Health and Fitness
General FitnessSimply Jacked is a no drama strength + muscle program built around the only thing that consistently works: progressive overload.
Every workout has one mission: beat last week by a small, honest margin.
That means you’re aiming for one more rep, two to five more pounds, or the same numbers with better execution (cleaner form, more control, fuller range of motion, or shorter rest).
This isn’t a program for chasing soreness or getting obliterated just to feel like you “did enough.” Those feelings might happen, but they’re not the scoreboard.
The scoreboard is: More load, More reps, Better positions + range, or Higher quality reps.
If you log your numbers, train with intent, and stack tiny wins week after week, you’ll get stronger, look more muscular, and build real work capacity. Do it long enough and “Simply Jacked” stops being a phase and it becomes your default.
1 sessions per week
Must use App app to view and log training
Program Training
A
MB Push-Up & Chest Pass
3 x 5 @ 12 lb
B
Bench Press
3 x 5
C
Incline DB Bench Press
3 x 8
D
Seated DB Press
3 x 10
E
Seated Cable Fly
3 x 10
F
Cable - Lateral Raises
3 x 10
G
Plate Front Raise
3 x 12
H
Plank
3 x 1:00
A
Vertical Jump
3 x 5
B
Goblet Squat
3 x 5
C
Bulgarian Split Squat
3 x 8
D
DB Lateral Step-Up
3 x 10
E
Leg Extension
3 x 12
F
Standing DB Calf Raise
G
Suitcase Carry
3 x 100
A
Assault Bike
8 x 0:20 @ 10
B
Assault Bike
8 x 0:10 @ 20
A
Overhead MB Throw
3 x 5
B
Chin-Up
4 x 5
C
1-Arm DB Row
3 x 8
D
Lat Pulldown
3 x 10
E
TRX Low Row
3 x 12
F1
Cable Reverse Fly
2 x 12
F2
Cable Facepull
2 x 12
F3
EZ Bar Curl
2 x 12
G
Paloff Press
3 x 20
A
Isometric Lunge Hold
3 x 20
B
Trap Bar Deadlift
3 x 5
C
DB RDL's
3 x 8
D
Walking Lunges
3 x 10
E
Hip Thrust
3 x 12
F
Leg Curl Machine
3 x 12
G
Med Ball Sit-Up
3 x 15
