Jamie

**Jamie: 12-Week Strength & Cardio Program**

Embark on a transformative journey with the Jamie program, designed to elevate your fitness over 12 weeks. This comprehensive plan includes 36 training sessions that seamlessly blend strength training and cardio, focusing on full-body workouts to build muscle and enhance endurance. Each week features a variety of exercises, including the Smith Machine Bench Press, Leg Press, and Lat Pulldown, ensuring balanced development across all major muscle groups. Get ready to push your limits and achieve your fitness goals with structured workouts that fit into your busy schedule!

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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

Treadmill

Bench Press (Smith Machine)

Leg Press

Lat Pulldown

Tricep Rope Push Down (Cable)

Chest Fly (Cable)

Leg Extension

Seated Row (Cable)

Bicep Curl (EZ Bar)

Incline Bench Press (Smith Machine)

Leg Curl

Underhand Lat Pulldown

Lateral Raise (Dumbbell)

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