Jailhouse Strong 8x8-inspired density training

This is a Jailhouse Strong 8×8–inspired training composed of a density block (building new muscle and workload capacity while recovering joints and tendons) followed by a strength-transition block (learning to employ the newly built muscles in a strength-specific way).

IMPORTANT:

1. During Density Block, the pause between sets is:
Main lifts: 30-40sec
Deadlift: 60-90sec
Accessories: 40-60sec

2. During Strength Bridge, the pause between sets is:
Main lifts: 2min
Deadlift: 2min 30sec
Accessories: 45-75sec

3. Each week during Density Block add 2.5kg on main lifts, 5kg in cases of extreme ease of completing the movement with the alotted rest periods - your main stimulus comes from density training (low rest periods and pumps), and not heavy weights.

4. At the end of each day, do 15min of cardio - stationary bike, rowing machine, or incline treadmill - nasal breathing only.

This is a Jailhouse Strong 8×8–inspired training composed of a density block (building new muscle and workload capacity while recovering joints and tendons) followed by a strength-transition block (learning to employ the newly built muscles in a strength-specific way).

IMPORTANT:

1. During Density Block, the pause between sets is:
Main lifts: 30-40sec
Deadlift: 60-90sec
Accessories: 40-60sec

2. During Strength Bridge, the pause between sets is:
Main lifts: 2min
Deadlift: 2min 30sec
Accessories: 45-75sec

3. Each week during Density Block add 1.25kg to 2.5kg on main lifts - your main stimulus comes from density training (low rest periods and pumps), and not heavy weights.

4. At the end of each day, do 15min of cardio - stationary bike, rowing machine, or incline treadmill - nasal breathing only.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (Barbell)

Bent Over Row (Barbell)

Long Pause Bench Press

Dip (Bodyweight)

Skull Crusher (Barbell)

Romanian Deadlift (Barbell)

Lunge (Bodyweight)

Farmer's Walk (Weighted)

Face Pull

Bench Press (Close Grip)

Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Band Pull Apart

Lateral Raise (Dumbbell)

Spoto Press

Trap Bar Deficit Deadlift

Back Extension (Weighted)

Reverse Curl (Barbell)

Snatch (Kettlebell)

JM Press

Squat (Barbell)

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Front Raise

Deadlift (Paused)

Pull Through (Cable)

Density Block 1

Density Block 2

Density Block 3

Density Block 4

Density Block 5

Deload

Strength Bridge 1

Strength Bridge 2

Strength Bridge 3

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