Strong Workout Part 3

STRONG Workout (Part 2

STRONG Workout

UPROAR

RESIST

Some of you may have very limited equipment due to COVID-19 social distancing and quarantines so Jay put this program together for you.   Click Here to Access the PDF with Videos

Some of you may have very limited equipment due to COVID-19 social distancing and quarantines so Jay put this program together for you.   Click Here to Access the PDF with Videos

Battle Cry

Unstoppable

Loaded Guns 2.0

This is a pull/push split. You do upper and lower body pulling muscles on one day, and you do upper body and lower body pushing muscles on the other day. The ideal training schedule is MWFS.

Yoked 2.0

Yoked 2.0 is a basic and highly effective Upper/Lower split that will have you clangin’ and bangin’ 4 days a week.  You’ll train with an optimal mix of big, compound movements that build muscle fast and get you brutally strong, combined with a few “pump” exercises for hypertrophy and a balanced, bulletproof body.   The real […]

Athletic Bodybuilding

This is a 4-way split routine, and it is my personal favorite for gaining size and strength. Just about everything gets hit twice per week. Day 1 is upper body pull focused with some low back/glute/hamstring work included. Day 2 is upper body push focused. Day 3 is lower body. Day 4 is extra work […]

Refuse to Lose

Resilient

In this program, each of the main three training days follows the same structure. There is an explosive/dynamic exercise to start. This fires up the CNS and also helps prevent the loss of fast twitch muscle fibers that occurs naturally with age. After the speed work, you go heavy on something. Of course, this is […]

Unbreakable

This is a full body workout following a heavy, light, medium set up. There is a beach day on Saturday that is optional. If you want to sub in any kind of barbell exercise that’s also completely fine.

Jacked and Strong

This program follows an upper/lower/full/full split. There are heavy, “light” and medium days.   Ideally, you want to have a day off in between the two full body days.   Be sure to maximize tension throughout every second and every inch of every rep. That means you lower the weight in a controlled 3-4 seconds, […]

Invincible

The Invincible workout is an upper/lower split with alternating A and B training weeks. The workouts are set up like this: Day 1- Heavy Upper Day 2- Heavy Lower Day 3- Rep Upper Day 4- Arms/Abs/Rep Lower/Conditioning If you can only train three days per week simply skip Day 4. But I’d still do some […]

PowerBuilding

The powerbuilding workout follows a “Big 4” split. That means there is one main training day for each of the following lifts: bench press, deadlift, military press and squat. As many of you know I am a fan of speciality bars and making exercises safer whenever possible. So I will give you options for which Big […]

Hardgainer

This is a great workout for those new to barbell lifting.  Start on the low end of the rep range and use a weight you can dominate for all sets. So if it calls for 3 sets of 5-7 reps start with a weight that allows you to do 3 sets of 5 reps with […]

Fast & Furious

Fast and Furious 20 Minute, Minimal Equipment Workouts For Busy Dads   I designed this program based on higher reps because you don’t have much time. With the reps being higher you will need fewer warm up sets and can get through the whole thing much faster.   I made the program six days per […]

Bodyweight Bodybuilding

Program Overview For as long as I can remember, every training program I have ever done or written has contained a large amount of bodyweight exercises like chins, dips, handstand pushups, inverted rows, glute ham raises and single leg squat variations. When you move your body through space, as opposed to just moving your limbs […]

Rebirth

In the Rebirth workout you won’t be using any barbell power or Olympic lifts. The obvious result is that you will feel amazing. If you’ve been doing heavy barbell lifts for a while this will be a great time to deload and let your body recover. While laying off of these lifts for an extended […]