Ultimate Program
Training by AJAC
The Ultimate Program is a 3 day per week, hyper-efficient strength and muscle-building program designed for serious men who want maximum results in minimal time invested.
This is designed around productive exercise selection, effective volume, stimulating muscles and sparing joints, and most all, achieving objective strength standards in calisthenics and bodyweight exercise to maximize strength, muscle, and longevity.
The UP is updated every 4 weeks, with 3 required training days. Cardio is also scheduled weekly, as is an optional 4th day of lifting for those men who want extra muscle building stimulus.
A
Wide Grip Pull Ups
B
Chest Supported T-Bar Row
8, 6, 15
C
D-handle Seated Row
D
1-Arm DB Row
1 x 10
E
Wide Grip Seated Row
1 x 10
F
Cable Single Arm Preacher Curl
15, 12, 10, 8
A
Seated Leg Curls
15, 12, 10, 10
B
Bulgarian Split Squat
15, 6, 6
C
Seated Single Leg Press
2 x 10
D
Leg Press
1 x 20
E
Walking Lunges 101
2 x 8
F
45 degree Hyperextension
15, 12, 10
G
Machine Standing Calf Raise
4 x 6
A
Cable Chest Press
2 x 15
B
Seated DB Shoulder Press
C
Machine Chest press
D
DB Chest Press
2 x 7
E
Machine lateral raise
15, 12, 10, 8
F
Meadows DB Shrug
2 x 6
G
Overhead Tricep Cable Extension
15, 12, 10
A
Wide Grip Pull Ups
B
Chest Supported T-Bar Row
8, 6, 15
C
D-handle Seated Row
D
1-Arm DB Row
1 x 10
E
Wide Grip Seated Row
1 x 10
F
Cable Single Arm Preacher Curl
15, 12, 10, 8
AJAC
I’m an accredited personal trainer, experienced in training men and women for 10+ years. Over 186K Twitter and 45K Instagram followers (@aja_cortes), 44K email subscribers. Over 50,000 people have purchased my fitness programs and courses. My training programs make you leaner, stronger, smarter, and bro’er.
When you join a team you’re getting more than programming, you’re joining an online community.
Ultimate Program
Ultimate Program
Ultimate Program
