Jerome Tjosvold
Get ready to crush it with my 12-week Strength and Metabolic Training Program. This ain't your average workout – it's a hardcore, no-nonsense hybrid program designed to jack up your strength and sculpt that body. It also has some mobility drills and core work to keep your body feeling good. It's not just about lifting; it's about dominating every aspect of your fitness game. Gear up, hit the gym, and let's unleash that inner alpha!
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Seated Good Morning
2 x 12
A2
Superman Plank
2 x 1:00
B
Barbell Hip Thrust
3 x 8
C
Barbell RDL
3 x 8
D
Hack Squat
3 x 8
E
DB Lateral Raise
5 x 10
F
Chest Supported Rear Delt Fly
5 x 10
A1
PVC Pipe Shoulder Rotation
2 x 10
A2
Side Plank on 45
2 x 0:45
B
Slight Incline Smith Machine Chest Press
3 x 8
C
Dips
3 x 8
D
Incline Cable Chest Fly
3 x 10
E
DB Pullover
5 x 10
F
Wide Grip Seated Cable Row
5 x 10
A
Thoracic Wall Mobility
1 x 7
B1
Overhead Oblique Crunch
3 x 8
B2
Cable Crunch
3 x 15
C
Seated Hammer Curl
3 x 8
D
DB Incline Curl
3 x 8
E
Rope Tricep Extension
5 x 10
F
Chest Supported Tricep Kickback
5 x 10
A1
Bird Dog Row
2 x 15
A2
Pike Pushup
2 x 15
B1
Seated DB Press
3 x 8
B2
Chest Supported DB Y Raise
3 x 10
C
Upright Cable Row
3 x 10
D
Hip Extension on 45
5 x 10
E
Seated Adduction Machine
5 x 10
F
Leg Extension
5 x 10
A1
PVC Pipe Shoulder Rotation
2 x 10
A2
GHD Sit-Up
2 x 12
B
T-Bar Row
3 x 8
C
Low Row Machine
3 x 8
D
Machine Chin Up
3 x 8
E
Push-Up
5 x 10
F
Flat Hex Press
5 x 10
