3 day Signature Strength & Physique - Total Body
Train With Coach JK
Bodybuilding, Strength & ConditioningEfficient and effective training, focused on the principles of strength & hypertrophy.
This 3-day/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 3 full body days programmed, 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 TOTAL BODY PRIMING CIRCUIT
3-8 mins steady state cardio -then- 1 round 10 rear foot elevated quad stretch with overhead reach (each, not alt) 8 standing open book (each, not alt) 8 down dog to up dog 8 standing hip CARs (each, not alt)
B
Barbell Back Squat
C
Barbell B-stance Romanian deadlift
D1
1-arm wide grip DB row
D2
Close Grip Push-Up
E1
Single leg squat to box
E2
Incline 2DB hammer curl
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 TOTAL BODY PRIMING CIRCUIT
3-8 mins steady state cardio -then- 1 round 10 rear foot elevated quad stretch with overhead reach (each, not alt) 8 standing open book (each, not alt) 8 down dog to up dog 8 standing hip CARs (each, not alt)
B
Bent over barbell row, overhand grip
C
Top-down alternating Arnold press
D
Seated 1-arm neutral grip pulldown
E1
DB Walking Lunge
E2
Mini band glute bridge to abduction
E3
Standing DB calf raise on platform or plate
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 TOTAL BODY PRIMING CIRCUIT
3-8 mins steady state cardio -then- 1 round 10 rear foot elevated quad stretch with overhead reach (each, not alt) 8 standing open book (each, not alt) 8 down dog to up dog 8 standing hip CARs (each, not alt)
B
Barbell Hip Thrust
C
Leg Extension
D
Incline DB Bench Press
E1
Goblet sumo squat
E2
DB Lateral Raise
E3
DB bicep curl 21s
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.
VOL 5 CORE x2-3 rounds
C
DB serratus crunch x12-20 reps Crunch ISO heel touch x12-15 reps Garhammer raise x10-15 reps Elbow plank hold x45 secs
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.
3 day Signature Strength & Physique - Total Body
3 day Signature Strength & Physique - Total Body
3 day Signature Strength & Physique - Total Body
