JOC Stay Fit

by John O.

2 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
Apr 20, 2025 03:08

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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

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

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

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

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

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

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

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

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

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

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

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

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 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