Full Body Jacked

1)	Find painter
2)	Paint ceiling
3)	Frame basement (late June)

This is a 3-day, full body program with high volume, high frequency, and a slightly higher focus on the upper body. Compound reps decrease over the program while weight increases. Weeks 7 and 14 are deloads. Week 17 is when you can max if you want.

To cut down on time we're going to be using supersets. The first and second supersets will typically have your heavier lifts while the third and fourth have more "aesthetics" focus.

Rest as long as necessary without going overboard. Generally speaking, I stick to 2-3 minutes for the first two supersets and 60-90 seconds for the last two supersets.

Sessions take 60-80 minutes. 60 with little rest and a bit of hustle and 80 minutes if you're resting a bit longer and not rushing. I typically hit 70-75 minutes.

Lifts with RPE listed simply designate that the last set is AMRAP. If you hit the target rep count, up the weight next time. If not, don’t. The last couple supersets typically use a 3-5 x 8-12 progression scheme. If you successfully do 3 sets of 8 for a lift, do 4 sets next time, and then 5 sets the time after that. Then do 3x9, 4x9, 5x9, 3x10, 4x10, etc. Once you successfully hit 5x12, up the weight and drop back to 3x8. Repeat the process.

This is designed to be a M/W/F or Tu/Th/Sa split (or some variation thereof).

If you're looking to improve your work capacity and GPP, then doing lighter work on your off days is encouraged. Easy runs, cycling, incline walking, etc.

Add forearms and calves at the end of each day if you’d like or do them on your off days. They can handle high frequency and recover quickly without impacting your lifts the next day.

Swap out exercises as needed, just be smart about it. Don’t like hip thrusts? Swap out for a glute-focused lift. Don’t like all of the horizontal rowing? Swap the vertical and horizontal around. Some supersets are structured inconveniently for your gym? Swap things around. Just make sure you’re not working the same muscles in a single superset.

At the end of the program take your new numbers and start over at week 1.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

RPE lifts = slight weight increase from last week

RPE lifts = 10% weight decrease from last week

RPE lifts = 30% weight decrease from last week. Deload week.

RPE lifts = 20% weight increase from last week

RPE lifts = 35% weight increase from last week

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