Jacopo "JT" Terenzi
Personal Training, Bodybuilding, Strength & Conditioning, First Responders, Tactical / MilitaryThis program is designed following Dr. Andy Galpin scientifically proven guidelines for MEN training.
You will perform:
1 POWER session x week
2 STRENGTH sessions x week
2 HYPERTROPHY sessions x week
2 Low Intensity Steady State CARDIO sessions x week
1 High Intensity Interval Training session x week
Every session should take you no more than 45/60 minutes to complete.
The goal of this program is to give the PERFECT program for every man from 20 to 80 years old, to increase their TESTOSTERONE and overall HEALTH.
Program designed by COACH JT - Professional Strength&Conditioning Coach in rugby and tennis and Personal Trainer
6 sessions per week
Must use App app to view and log training
Program Training
A
Box Jump
3 x 3
B
KB swings
3 x 20
A
Back Squat
3 x 5
B
Incline DB Bench Press
3 x 7
C
Bent Over Row
3 x 7
D
Sit-up
3 x 8
Circuit
A
TABATA 20 SECONDS WORK 10 SECOND REST X8 ROUNDS -RUSSIAN TWIST -BURPEES
Circuit
B
TABATA 20 SECONDS WORK 10 SECOND REST X8 ROUNDS -MOUNTAIN CLIMBERS -JUMPING JACKS
A
1-Arm DB Row
8, 10, 12
B
RDL
3 x 8
C
DB Fly
8, 10, 12
D1
Push-Up
8, 8, MAX
D2
Inverted Row
10, 10, MAX
E1
Plate Front Raise
7, 7, MAX
E2
DB Lateral Raise
7, 7, MAX
E3
Rear Delt Flyes
7, 7, MAX
F1
Plank
MAX
F2
Side Plank Crunch
3 x 10
Circuit
A
LOW INTENSITY STEADY STATE CARDIO minimum 30 minutes / max 90 minutes Choose a popular options such as jogging, rowing, cycling or activities such as hiking, SUP and surfing. You should finish these sessions without feeling exhausted. Your heart rate shouldn’t go up or down too much in these sessions. If you’re tracking your HR, it should stay within 60 to 80 percent of your max, which may well be around 120-150bpm. If you’re going for longer, it could be lower.
A
Bulgarian Split Squat
3 x 5
B
Bench Press
3 x 5
C
Deadlift
3 x 5
D
Weighted Chin Ups
E
Standing Cable Wood Choppers
3 x 8
A
Seated Chest Press
15, 15, MAX
B
CABLE PULLEY
15, 15, MAX
C
DB Arnold Press
10, 10, MAX
D1
Band Face Pull
3 x 20
D2
bicycle crunch
3 x 20
E1
Calf Raise
3 x 20
E2
Crunch
3 x 20
Circuit
A
LOW INTENSITY STEADY STATE CARDIO minimum 30 minutes / max 90 minutes *DO SOMETHING DIFFERENT FROM DAY 3!!!* *you can do this on day 6!* Choose a popular options such as jogging, rowing, cycling or activities such as hiking, SUP and surfing. You should finish these sessions without feeling exhausted. Your heart rate shouldn’t go up or down too much in these sessions. If you’re tracking your HR, it should stay within 60 to 80 percent of your max, which may well be around 120-150bpm. If you’re going for longer, it could be lower.
