The JLA Foundations Full Body 3-Day Split (Block 1) is a comprehensive 4-week program designed to build strength and establish a solid fitness foundation. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and overhead presses, targeting all major muscle groups. This program is perfect for those looking to enhance their lifting technique and improve overall fitness in a structured, manageable format. Get ready to transform your workouts and unlock your potential!

This program is designed as a sort of “wave” loading with 4-week blocks. For compound movements, you should be able to add weight every 4 weeks. The first week is intentionally designed to be the easiest of the 4 weeks. Use this time to get comfortable using heavier weights while maintaining good form. The effort will slowly pick up throughout the 4 weeks, and you should finish it with a PR. 

RPE will give you guidance for load selection, as it will guide you to the “sweet-spot” between not pushing yourself hard enough and exhausting yourself too much (which isn’t a good thing). The best way to illustrate this is to use an example. 

Let’s say you’re able to squat 100lbs for 5 reps, and you feel like you can only get 1 more rep with good form; this would be an RPE9. After a few weeks of doing this, you might feel like you’re able to get another rep or two with the same exact weight. This program will gradually increase the RPE each week for most exercises, so instead of doing more reps to maintain the RPE, you will actually add weight to the exercise to make it sufficiently challenging.

It’s important to note that the same RPE will feel different depending on the exercise, rep range, etc., but the same principles apply.

LOWER WARM-UP
LOW INTENSITY CARDIO - 5-10 MINS YOUR MACHINE OF CHOICE
[WALL-SIT] 2 X 30 SEC. SIT AT PARALLEL
[FRONT/BACK LEG SWING] 2 X 12. REPS ARE PER LEG
[SIDE/SIDE LEG SWING] 2 X 12. REPS ARE PER LEG
[STANDING GLUTE SQUEEZE] 2 X 30 SEC. SQUEEZE YOUR GLUTES AS HARD AS POSSIBLE

UPPER BODY WARM-UP
LOW INTENSITY CARDIO - 5-10 MINS YOUR MACHINE OF CHOICE
[PRONE TRAP RAISE] 2 X 15. LIGHT WEIGHT
[CABLE EXTERNAL ROTATION] 2 X 15 REPS ARE PER ARM
[OVERHEAD SHRUG] 2 X 15 LIGHT WEIGHT OR NO WEIGHT

JLA Foundations Full Body 3-Day Split (Block 1)

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Overhead Press (Barbell)

Hip Thrust (Machine)

Lat Pulldown

Leg Curl

Abs Crunch (Bodyweight)

Trap Bar Deadlift

Chest Press (Machine)

Walking Lunge (Dumbbell)

Seated Row (Cable)

Glute Kickback (Cable)

Lateral Raise (Cable)

Bicep Curl (Barbell)

Romanian Deadlift (Dumbbell)

Face Pull

Standing Calf Raise

Hip Abductor (Machine)

V-Handle Tricep Pushdown (Cable)

Hip Thrust (Bodyweight)

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