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JOC Stay Fit

by John O.
3 athletes joined

Program Description

Blend of Super Squats type workout and mixed cardio.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 17, 2025 04:01
  • Last Edited
    Jun 18, 2025 10:50

Summary

Get ready to elevate your fitness with the JOC Stay Fit program! Over the next 6 weeks, you'll engage in a balanced routine designed for two days a week, focusing on strength and conditioning. Each session combines essential barbell exercises like the Overhead Press and Squat with targeted cardio workouts, ensuring a comprehensive approach to building muscle and endurance. Perfect for those with a garage gym setup, this program is your path to staying fit and strong!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.1%
Abs
14.7%
Lats
10.4%
Chest
9%
Biceps
8.5%
Front Delts
8.5%
Upper Back
7.6%
Middle Delts
7.1%
Glutes
3.8%
Hamstrings
3.8%
Quadriceps
2.4%
Cardio
2.4%
Other
2.4%
Lower Back
1.4%
Forearms
0.9%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
3
12 reps
55%
3
Bent Over Row (Barbell)
2
15 reps
55%
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 7
5
Squat (Barbell)
1
20 reps
55%
6
Dumbbell Bench Pullover
1
20 reps
RPE 8
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Lat Pulldown
2
15 reps
RPE 8
9
Tricep Extension (Cable)
3
10 reps
RPE 8
10
Cable Crunch
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
3
12 reps
55%
3
Bent Over Row (Barbell)
2
15 reps
55%
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 7
5
Squat (Barbell)
1
20 reps
55%
6
Dumbbell Bench Pullover
1
20 reps
RPE 8
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Lat Pulldown
2
15 reps
RPE 8
9
Tricep Extension (Cable)
3
10 reps
RPE 8
10
Cable Crunch
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
3
12 reps
55%
3
Bent Over Row (Barbell)
2
15 reps
55%
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 7
5
Squat (Barbell)
1
20 reps
55%
6
Dumbbell Bench Pullover
1
20 reps
RPE 8
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Lat Pulldown
2
15 reps
RPE 8
9
Tricep Extension (Cable)
3
10 reps
RPE 8
10
Cable Crunch
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
3
12 reps
55%
3
Bent Over Row (Barbell)
2
15 reps
55%
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 7
5
Squat (Barbell)
1
20 reps
55%
6
Dumbbell Bench Pullover
1
20 reps
RPE 8
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Lat Pulldown
2
15 reps
RPE 8
9
Tricep Extension (Cable)
3
10 reps
RPE 8
10
Cable Crunch
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
3
12 reps
55%
3
Bent Over Row (Barbell)
2
15 reps
55%
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 7
5
Squat (Barbell)
1
20 reps
55%
6
Dumbbell Bench Pullover
1
20 reps
RPE 8
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Lat Pulldown
2
15 reps
RPE 8
9
Tricep Extension (Cable)
3
10 reps
RPE 8
10
Cable Crunch
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Bench Press (Barbell)
3
12 reps
55%
3
Bent Over Row (Barbell)
2
15 reps
55%
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 7
5
Squat (Barbell)
1
20 reps
55%
6
Dumbbell Bench Pullover
1
20 reps
RPE 8
7
Stiff Leg Deadlift
1
15 reps
RPE 8
8
Lat Pulldown
2
15 reps
RPE 8
9
Tricep Extension (Cable)
3
10 reps
RPE 8
10
Cable Crunch
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 5
2
Treadmill
1
20 mins
RPE 5
3
Bike Erg
1
10 mins
RPE 5
4
Echo Bike
1
4 mins
RPE 9
5
Stretching
1
10 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 5
2
Treadmill
1
20 mins
RPE 5
3
Bike Erg
1
10 mins
RPE 5
4
Echo Bike
1
4 mins
RPE 9
5
Stretching
1
10 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 5
2
Treadmill
1
20 mins
RPE 5
3
Bike Erg
1
10 mins
RPE 5
4
Echo Bike
1
4 mins
RPE 9
5
Stretching
1
10 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 5
2
Treadmill
1
20 mins
RPE 5
3
Bike Erg
1
10 mins
RPE 5
4
Echo Bike
1
4 mins
RPE 9
5
Stretching
1
10 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 5
2
Treadmill
1
20 mins
RPE 5
3
Bike Erg
1
10 mins
RPE 5
4
Echo Bike
1
4 mins
RPE 9
5
Stretching
1
10 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 5
2
Treadmill
1
20 mins
RPE 5
3
Bike Erg
1
10 mins
RPE 5
4
Echo Bike
1
4 mins
RPE 9
5
Stretching
1
10 mins
RPE 5
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
10 Reps
55%
2
Bench Press (Barbell)
3 Sets
12 Reps
55%
3
Bent Over Row (Barbell)
2 Sets
15 Reps
55%
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@7
5
Squat (Barbell)
1 Set
20 Reps
55%
6
Dumbbell Bench Pullover
1 Set
20 Reps
@8
7
Stiff Leg Deadlift
1 Set
15 Reps
@8
8
Lat Pulldown
2 Sets
15 Reps
@8
9
Tricep Extension (Cable)
3 Sets
10 Reps
@8
10
Cable Crunch
5 Sets
10 Reps
@8
Day 2
1
Row
1 Set
30 mins
@5
2
Treadmill
1 Set
20 mins
@5
3
Bike Erg
1 Set
10 mins
@5
4
Echo Bike
1 Set
4 mins
@9
5
Stretching
1 Set
10 mins
@5