Full Body Programming -> tbJP Template

Cardio schedule:

Week 1: Am fasted cardio , on wake pre meal 1 - 20 minutes x 4 sessions a week, at 135 beats per minute

Week 2: Am fasted cardio , on wake pre meal 1 - 20 minutes x 5 sessions a week, at 135 beats per minute

Week 3: Am fasted cardio , on wake pre meal 1 - 25 minutes x 5 sessions a week, at 135 beats per minute

Week 4: Am fasted cardio , on wake pre meal 1 - 30 minutes x 6 sessions a week, at 135 beats per minute

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Week 1

Week 2

Week 3

Week 4

Stiff Leg Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Seated Calf Raise

Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Wide Grip Lat Pulldown

Rack Pull (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Dumbbell)

Bicep Curl (Barbell)

Cable Crunch

Session {B}

Incline Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Straight Arm Pulldown

Single Arm Row (Dumbbell)

Reverse Pec Deck

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Lying Leg Curl

Leg Press

Leg Extension

Calf Raise (Leg Press)

Decline Crunch (Weighted)

Session {A}

Pec Fly (Dumbbell)

Deficit Push Up

Chest Press (Machine)

Pullover (Dumbbell)

Seated Wide-Grip Row (Cable)

Front Raise

Overhead Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Seated Hamstring Curl

Hack Squat

Standing Calf Raise

Abs Crunch (Weighted)

Session {C}

Lunge (Barbell)

Calf Raise (Machine)

Decline Bench Press (Barbell)

Pec Deck (Machine)

Pull-Up (Assisted)

Chest Supported Row (Dumbbell)

Upright Row (Barbell)

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Leg Raise (Captain's Chair)

Session {D}

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