BEST OF Gym Jones Movie Prep: Training by Pieter Vodden in TrainHeroic

BEST OF Gym Jones Movie Prep

Gym Jones

Coach
Pieter Vodden

This program is the most successful cycle we've ever had on our Gym Jones Movie Prep team to date. More personal bests and milestones were achieved during this 9 week phase than any other we've run on this team, so we've decided to offer it as a standalone program for anyone who is looking for programming that will help them hit their goals on their own terms.

This 9 week phase consists of 3 microcycles (strength, hypertrophy, cut) guaranteed to get you bigger and fitter without the burnout. Coach Vodden is a Hollywood trainer and knows how to get you looking and feeling great!

Start the program whenever you'd like to, follow along at your own pace, and chase goals on your terms!

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Proven Programming
This cycle has been tested by our Gym Jones Movie Prep team and produced more PR's than any other cycle we've run on the team to date. Commit to a program knowing that it's been tried and tested, modified and perfected to lead you to sucess.
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Variety for maximal results
This program will take you through three microcycles emphasizing strength, hypertrophy and cardiovascular work with enough consistency to see improvement but enough variety to keep you motivated and injury free.
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World Class Coaching
Coach Vodden has trained Hollywood VIPs for their biggest roles, so he knows how to get you fit and built, fast! Trust the programming knowing that it's written by the best of the best.
Features
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Programming 6 days per week
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Exercise Video Guidance
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Delivered through TrainHeroic
Equipment
Required
Barbell // PLates // Dumbbells // Kettlebells
Recommended
Assault Bike // Rower
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Sample Week
Week 1 of 9-week program
Sunday
WEEK 1 DAY 1

Circuit

A

5 Min Any Cardio Squat Primer: 3 x (5 x Wall Squat + 5 x Goblet Squat @3211 Tempo + 10 x Heavy Wall Ball)

B

Back Squat PVGJ

C

Front Squat - PVGJ

Circuit

D

15 Min EMOM 1: 10 x Sissy Squat @3010 Tempo 2: 6/6 Reverse DB Lunge from Elevated Platform 3: 10 x Russian Sit UP

Circuit

E

5-10 Minutes "Cardio Flush" Cool Down . Stretch and Foam Roll

Monday
WEEK 1 DAY 2

Circuit

A

5 Min Any Cardio 2 Min Weighted Snow Angel 3 x ( 8/8 Burt Reynolds+ 12 x DB Pullover + 12 Upright Row )

B1

Incline Bench Press

B2

DB Shrug

5 x 30

C1

DB Fly

C2

Barbell Upright Row PVGJ

Circuit

D

50 Push Ups 10 DBall GOS Or 10 Alternating DB Snatch 40 Push Up 8 DBall GOS or 8 x Alternating DB Snatch 30 Push Ups 6 DBall GOS or 6 x Alternating DB Snatch 20 Push Ups 4 DBall GOS or 4 Alternating DB Snatch 10 Push Ups 2 DBall GOS or 2 X Alternating DB Snatch Top Weight 150lbs/80lbs on Dball / 70/40 lbs Scale Down as necessary . Weight should be heavy and challenging but perfect form must be maintained.

Tuesday
WEEK 1 DAY 3
Wednesday
WEEK 1 DAY 4

Circuit

A

3 x ( 1 Min row + 15 x Bent Over Rear Dely Fly + 10 x Kang Squat)

B

Deadlift PVGJ

C

Pull Up PVGJ

1 x 50

D1

Supinated Bent Over Row

D2

One Arm DB Row PVGJ

D3

Dumbell Hamstring Curl

Thursday
WEEK 1 DAY 5

A

Bench Press PVGJ

4 x 4

B

Push Press

Circuit

C

Shoulder Circuit @3010 Tempo. 3 Rounds 12 x Arnold Press + 12 x Reverse Grip Front Raise + 15 x DB Lateral Raise. 1 Min Rest

D

Z-Press

1 x 100

Friday
WEEK 1 DAY 6

Circuit: Warm Up

A

5 Min Cardio @ Conversational Pace Spend 10 Mins Foam Rolling and Stretching 3 x ( 8/8 Single DB Upright Row + 15 x Light DB Thruster + 10 x Barbell Only Good Morning ) Then Warm up Power Clean to working weight

Circuit

B

Progression/Chipper 800m Run or 1000m Row or 60 Cal Assault 50 x Wall Balls @20/14lbs 30 x Dip or Deficit Push Up 10 x Power Clean @185/135 600m Run or 800m Row or 40 Cal Assault 10 x Power Clean @185/135 30 x Dip of Deficit Push Up 50 Wall Balls @20/14lbs 800m Run or 1000m or 60 Cal Assault If you do not have Power Cleans Sub for Double KB Swings. The weight is top end . Scale down where necessary. you must be able to maintain perfect form throughout.

Saturday
WEEK 1 DAY 7 

Circuit

A

20 Mins Steady State Cardio

Circuit

B

Biceps Monster Set. All Movements @3010 Tempo 8 x Barbell Curl + 12 x 40 Degree Curl + 15 x Hammer Curl. 1 Min Rest. 4 Rounds

Circuit

C

Tricep Monster Set. All Movements at 3010 Tempo 8 x Reverse Grip Bench Press + 12 x OH Tricep Extension + 15 x DB Tricep Kickback . 1 Min Rest . 4 Rounds

Circuit

D

Ab Cluster 30s Weighted Crunch 30s Alternating V Up 30s Russian Twist 30s Plank 30s Rest

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The Mind is Primary

Your best body is only 9 weeks away! Start today.

Get BEST OF Gym Jones Movie Prep
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BEST OF Gym Jones Movie Prep