JOD 🍑 💪🏽 🏋️‍♀️🧘🏼‍♀️

Unleash your strength and sculpt your physique with the JOD program, an 18-week journey designed for those ready to elevate their fitness game. Committing to four days a week, you'll tackle a diverse range of exercises targeting legs, arms, and back, utilizing both dumbbells and barbells. Each workout consists of four sets of eight reps, pushing your limits and building endurance, with a focus on muscle hypertrophy. Get ready to transform your body and boost your confidence—your fitness evolution starts now!

I want to build muscle on my lower and upper body while losing body fat no

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Week 1

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Week 18

For each exercise do four sets of eight, and then drop the weight and do as many until failure  

Step-Up (Weighted)

Split Squat (Barbell)

B-Stance Romanian Deadlift (Dumbbell)

Hamstring Curl

Back Extension (Weighted)

Monday 🍑

Do four sets of eight reps and then drop the weight and do until failure

Hammer Curl

Overhead Press (Barbell)

Bicep Curl (Barbell)

Upright Row (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

Tuesday 💪🏽

Glute Kickback (Cable)

Single Leg Press

Leg Extension

Glute Bridge (Barbell)

Hip Thrust (Barbell)

Wednesday 🍑 

Romanian Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Split Squat (Dumbbell)

Friday 🍑

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