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The 30+ Muscle Blueprint

Jay Floyd Training Programs

General Fitness, Bodybuilding

Coach

JAY FLOYD, USAW, CSAC

Workout system designed for men with life and work responsibilities. This program will get you in and out of the gym in an hour and for only 4 days per week. Daily scheduling can be flexible based on your schedule. This routine is designed to be performed in a well equiped gym.

$39 / mo

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Increase Strength

Progressive overload is slow and controlled. Blast your body without overtraining!

Gain Muscle

Stimulate maximum muscle growth

Decrease Stress on Joints

Higher reps and machines keep the joints from taking a beating

Very Low Time Commitment

Train your entire body in less than 4 hours per week!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Well equipped gym with access to machines and free weights.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Mine upper 2

Life Seated Chest Press

8, 12, 12 @ 90, 100, 90 %

Life High Row

8, 12, 12 @ 90, 100, 90 %

Kelso Horizontal Shrug

2 x 12 @ 100, 90 lb

Machine Preacher Curl

2 x 12 @ 100, 90 %

Cable Triceps Extension

2 x 12 @ 100, 90 %

Machine Lateral Raise

1 x 12 @ 100 %

Tuesday

lower2

Belt Squat

8, 12, 12, 15

Seated Leg Curl

8, 12, 12 @ 90, 100, 90 %

Leg Extension

8, 12, 12 @ 90, 100, 90 %

Calf Raise

2 x 12 @ 100, 90 %

Wednesday

cardio

Cardio

1 x 30:00

Thursday

2026-4-13

Life Incline Press

8, 12, 12 @ 90, 100, 90 %

Mag Grip Lat Pulldown

8, 12, 12 @ 90, 100, 90 %

Horizontal Machine Row

2 x 12 @ 100, 90 %

Machine Preacher Curl

2 x 12 @ 100, 90 %

Incline Triceps Extension

2 x 12 @ 100, 90 %

Machine Lateral Raise

3 x MAX @ 100 lb

Friday

2026-4-14

Cardio

1 x 30:00

Saturday

2026-4-15

Hip Thrust

8, 12, 12, 15

Back Extension

8, 12, 12 @ 90, 100, 90 %

Leg Press

8, 12, 12, 15 @ 70, 90, 100, 70 lb

Hip Abductor Machine

2 x 12 @ 100, 90 %

Calf Raise

2 x 12 @ 100, 90 %

Coach

More from Jay Floyd Training Programs

JAY FLOYD, USAW, CSAC

Head Strength and Conditioning Coach, Thomas County Central High School. Totaled Elite in the American Powerlifting Federation in 2005 with lifts of 845 squat, 535 bench press, and 643 deadlift.

Get started today!

Less than 4 hours a week in the gym to get the body you've been wanting. Don't wait!

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FAQs

Who is this for?

Any man or woman looking to increase their size and strength with as little commitment as possible.

What if I miss a day of training?

The days are arranged to fit any schedule. Just make sure there are at least two days between each upper body workout and two days between each lower body workout.

Can I change exercises?

Yes! Any machine based exercise that is similar in your gym is acceptable. It just needs to be stable and loadable.

How often will new workouts be posted?

Workout cycles will run 4-6 weeks in duration before exercise order or movements change.

The Proof

Jay Floyd

Lost 70 lbs and gained muscle!

Verified Athlete

"Changing my training and nutrition completely transformed my body."

Matt Tanner

Dropped 80 lbs!

Verified Athlete

"No shortcuts. No magic. Just training hard, dialing in nutrition, and staying locked in for over a year. Built muscle while dropping 80+ lbs. Stronger, leaner, and more athletic than ever. Its never too late to completely change your body and your life. Stay consistent. The results will come!"

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The 30+ Muscle Blueprint