Welcome to Jairzinho’s Joyhouse, a dynamic 6-week program designed to elevate your strength and fitness levels through a balanced regimen of resistance training. With three focused workouts each week, you'll tackle a variety of exercises like the Zercher Squat and Incline Bench Press, targeting major muscle groups to promote overall development. This program is perfect for those looking to build muscle and enhance their lifting technique in a full gym setting. Get ready to experience the joy of lifting and see real results!

Tacticalo Barbeloso for Lower. Aesthetics/Hypertrophy for Upper.

I’m 5”6 so I don’t want big legs and end up looking shorter.

Jairzinho’s Joyhouse

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Zercher Squat (Barbell)

Incline Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Skull Crusher (Barbell)

Pull-Up (Assisted)

Lateral Raise (Cable)

Chest Fly (Dumbbell)

Trap Bar Deadlift

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