GYM JONES STRENGTH TRACK | 6-WEEK GENERAL STRENGTH PHASE

Gym Jones

Coach
GJ Certified Instructors

Introducing the Gym Jones Strength Track, for athletes who want to follow smart, progressive programming but want to follow along at their own pace. These standalone programs include all the programming, knowledge, and resources available through our online teams, but you can start whenever you're ready and complete the programming at your own pace rather than following along with the team.

We're kicking off the Strength Track with a 6-week General Strength phase. We'll hit all the big lifts, do some structural accessories, and even throw in a bit of cardio (just enough to keep us breathing a bit, not enough to interfere with our strength progression).

Every athlete who purchases this program before 4/15 will receive a free video assessment on their squat, deadlift, and bench press from a Gym Jones Certified Instructor.

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Progress at your own pace
6-weeks of general strength and accessory work for you to follow at your own pace. Start the program today and follow along as your schedule allows. Our Strength Tracks will be updated all year round, so you can pick up the next program when this one is over, or choose something different if your goals change! The choice is yours!
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Sustainable, balanced programming
This program is focused on strength work, but we always prioritize well rounded athletes. You'll get just enough cardio to stay balanced, but not so much that it will interfere with your strength work.
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A long term plan, with no pressure
The next Gym Jones Strength Track program will drop by the time you're done with this one, whether you blow right through it or take your time. Continue with strength work when this program ends, or try another one of our Programming Tracks if your priorities change!
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Keep track of your progress and get support from your coach and fellow athletes through the app.
Equipment
Required
Barbell // Plates // Dumbbells // Kettlebells
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Sample Week
Week 1 of 6-week program
Sunday
GYM JONES STRENGTH TRACK 2024 | 6-WEEK GENERAL STRENGTH PHASE | WEEK 1 DAY 1

WARMUP - 10 Minute AMRAP

A

10 minute AMRAP:; 20 calories on cardio machine of your choice 10 air squats 10 walking lunges 60 second FLR plank Start slow, up the intensity after each round! Feel free to add weight to the squats and lunges (use a light KB or DB in goblet hold position for both) during the last 5 minutes.

B

Back Squat

6 x 6

C

Bench Press

6 x 6

FINISHER: 24 MINUTE EMOM

D

Minute 1: 5-10 calories assault bike (sprint, pick a calorie count that takes around 20 seconds on your first round and stick with that number for the rest of the EMOM) Minute 2: 10x STRICT toes to bar (sub 15x strict hanging knee raise if you can't do toes to bar) Minute 3: 10x push ups straight into FLR plank for whatever is left of the minute Minute 4: Rest Repeat x6

COOL DOWN

E

5-10 minute cool down as desired, preferably easy cardio and hip mobility

Monday
GYM JONES STRENGTH TRACK 2024 | 6-WEEK GENERAL STRENGTH PHASE |  WEEK 1 DAY 2

WARMUP - 10 MINS

A

5 minutes easy cardio 5 minutes cardio @ 10 seconds HARD, 50 seconds easy recovery

B1

Bulgarian Split Squat

B2

Romanian Deadlift

C1

Pendlay Row

C2

Standing Arnold Press

D1

Russian Twist

D2

Hollow Hold

4 x 1:00

Recovery

E

Cool Down

Please cool down with 10 minutes of sled drag or incline walk if you don't have access to a sled.

Tuesday
GYM JONES STRENGTH TRACK 2024 |6-WEEK GENERAL STRENGTH PHASE |  WEEK 1 DAY 3

WARMUP

A

5 minute easy cardio as desired

WARMUP II

B

Take 10 minutes to work up to your working weight for front squats in the next part of the workout (you'll be doing 10 sets of 5 reps). Sets and reps as desired.

C1

Front Squat

10 x 5

C2

Pull-Up

FINISHER - 10 MINUTE AMRAP

D

10 MINUTE AMRAP: 2 burpee + 2 box jump + 2 calorie machine of choice Add 2 reps/calories each round Please be careful with the box jumps after all those front squats!

COOL DOWN

E

Take 10 minutes to cool down from this one. Hip mobility will be very helpful!

Wednesday
GYM JONES STRENGTH TRACK 2024 | 6-WEEK GENERAL STRENGTH PHASE | WEEK 1 DAY 4

WARMUP

A

5 minute warmup as desired

B1

Assault Bike

10 x 1:00

B2

Rest

10 x 1:00

C1

Seated Incline DB Curls

C2

Suitcase Carry

D1

Skull Crushers

D2

Single Arm Overhead Carry

4 x 100

Thursday
GYM JONES STRENGTH TRACK 2024 | 6-WEEK GENERAL STRENGTH PHASE | WEEK 1 DAY 5

WARMUP - 10 MINUTES

A

10 minute warmup as desired My recommendation would be hip mobility! You shouldn't need a cardio warmup at all today.

B

Deadlift

5 x 6

C

Shoulder Press

5 x 6

D1

KB Front Rack Step Up + Reverse Lunge

6 x 1:00

D2

Rest

6 x 1:00

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Start the Gym Jones Strength Track today!

This 6 week program is just the beginning.

Get GYM JONES STRENGTH TRACK | 6-WEEK GENERAL STRENGTH PHASE
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FAQs
How is this different than your online teams?
While our teams encourage athletes to start and progress together, this program is meant to start when you're ready and follow along at your own pace. If you feel confident in your ability to train on your own and just want the guidance of a program written by experts, this might be right for you!
Will I still get coach support?
Yes! Our coaches still monitor the program chats every day.
How do I get my lift assessment?
After you purchase the program, an instructor will send you a message in the app within 24 hours with instructions for uploading your videos. As soon as you do, they will respond within 24 hours with assessment and notes.
GYM JONES STRENGTH TRACK | 6-WEEK GENERAL STRENGTH PHASE