Jerome Tjosvold
This program is 12 weeks long that periodizes every 4 weeks with more of an emphasis on glutes and legs. Weeks 1-4 focuses on building hip thrust/chin up strength, weeks 5-8 focuses on deadlift/OHP strength, and weeks 9-12 focuses on Bulgarian split squat/horizontal pulling strength. This would also be a great block to build muscle mass as long as you keep protein high and you're in a caloric surplus.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Deep Squat Stretch
1 x 1:00
B
Dead Bug
1 x 15
C
Barbell Hip Thrust
2 x 15
D
DB Reverse Lunge
2 x 10
E
Machine Chin Up
2 x 0:30
F1
DB Farmer's Carry
3 x 60
F2
L Sit
A
Cardio
1 x 40:00
A
PVC Pipe Shoulder Rotation
1 x 15
B
Plank
C
Barbell Hip Thrust
4 x 5
D
Barbell Back Squat
2 x 12
E
Machine Chin Up
4 x 5
F1
Standing EZ Bar Curl
3 x 8
F2
DB Skullcrusher
3 x 8
G
Dead Hang
1 x 60
A
Cardio
1 x 40:00
A
Frog Reverse Hyper
2 x 15
B
Barbell Hip Thrust
3 x 10
C
Glute Med Kickback
3 x 15
D
Machine Chin Up
3 x 10
E
Incline DB Bench Press
2 x 12
F
Overhead Plate Carry
2 x 1:00
