Jerome Tjosvold

Coach
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. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Commercial gym 
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

A

Cardio

1 x 40:00

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

A

Cardio

1 x 40:00

Thursday
Week 1 Day 5

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

Strong and Sculpted