4 day Signature Strength & Physique - Lower/upper
Train With Coach JK
Bodybuilding, Strength & ConditioningEfficient and effective training, focused on the principles of strength & hypertrophy.
This 4-days/week is for the lifestyle-based athlete who wants programming that gives them energy to meet the demands of everyday life...not make it it harder to function.
You'll get 4 lifting days programmed (2 lower+2 upper), along with an optional cardio/conditioning day.
Each movement will have available swaps for either free weights or machines, making this a program that can be done in most training settings.
NOTE: This program is most effective if you already have some previous experience with resistance training. While everything is scalable, I do not recommend this program for strength training beginners that are new to resistance training.
Prep
A
VOL 5 LOWER BODY PRIMING CIRCUIT
3-8 mins of steady state cardio -then- 1 round: 10 rear foot elev. quad stretch to overhead reach (each, not alt) 12 front to back leg swings (each, not alt) 8 standing hip CARs (each, not alt)
B
Barbell Back Squat
C
Barbell B-stance Romanian deadlift
D1
DB Walking Lunge
D2
Mini band glute bridge to abduction
E1
Standing DB calf raise on platform or plate
E2
DB Serratus Crunch
Recovery
F
VOL 5 RECOVERY CIRCUIT
1 min frog stretch 40 secs couch stretch (each) 40 secs supine twist (each) 40 secs puppy dog stretch
Prep
A
VOL 5 UPPER BODY PRIMING CIRCUIT
3-8 mins steady state cardio -then- 1 round 10 standing open book (each) 8 down dog to up dog
B
Bent over barbell row, overhand grip
C
Top-down alternating Arnold press
D1
1-arm wide grip DB row
D2
Close Grip Push-Up
E1
Incline 2DB hammer curl
E2
Garhammer Raise
Recovery
F
VOL 5 RECOVERY CIRCUIT
1 min frog stretch 40 secs couch stretch (each) 40 secs supine twist (each) 40 secs puppy dog stretch
Prep
A
VOL 5 LOWER BODY PRIMING CIRCUIT
3-8 mins of steady state cardio -then- 1 round: 10 rear foot elev. quad stretch to overhead reach (each, not alt) 12 front to back leg swings (each, not alt) 8 standing hip CARs (each, not alt)
B
Barbell Hip Thrust
C
Leg Extension
D1
Single leg squat to box
D2
Body Saw
E1
Goblet sumo squat
E2
Crunch ISO heel touch
Recovery
F
VOL 5 RECOVERY CIRCUIT
1 min frog stretch 40 secs couch stretch (each) 40 secs supine twist (each) 40 secs puppy dog stretch
Prep
A
VOL 5 UPPER BODY PRIMING CIRCUIT
3-8 mins steady state cardio -then- 1 round 10 standing open book (each) 8 down dog to up dog
B
Incline DB Bench Press
C
Seated 1-arm neutral grip pulldown
D1
DB Lateral Raise
D2
DB bicep curl 21s
E1
Bear stance alternating plank shoulder taps
E2
Elbow plank hold
Recovery
F
VOL 5 RECOVERY CIRCUIT
1 min frog stretch 40 secs couch stretch (each) 40 secs supine twist (each) 40 secs puppy dog stretch
A
Cardio
HIGH INTENSITY/SPRINT INTERVAL CARDIO
B
4-5 rounds 15-30 secs MAX EFFORT 90 secs-2 mins RECOVERY This is a general guideline. The intention of HIIT/SIIT is that you have a very short and hard to maintain MAX EFFORT sprint, and then AMPLE time to recover Exercise options (including, but not limited to): Running sprints Rowing sprints Bike sprints Kettlebell swings Elliptical sprints Ball slams Battle ropes Box jumps Sled pushes/pulls During the REST period...the intention is to bring the intensity down completely, so truly rest and focus on bringing your breathing pattern back close to normal pace.
JK McLeod
Coach & Personal Trainer since 2015, specializing in programming for lifestyle athletes looking to get stronger and fitter while living their best life.
When you join a team you’re getting more than programming, you’re joining an online community.
4 day Signature Strength & Physique - Lower/upper
4 day Signature Strength & Physique - Lower/upper
4 day Signature Strength & Physique - Lower/upper
