JLA Foundations Full Body 3-Day Split (Block 2)

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

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Seated Shoulder Press (Dumbbell)

Hip Thrust (Machine)

Lat Pulldown (Single Arm)

Single-Leg Leg Curl

Bicycle Crunch

Trap Bar Deadlift

Bench Press (Dumbbell)

Single Leg Press

Single Arm Row (Cable)

Back Extension (Weighted)

Upright Row (Cable)

Alternating Dumbbell Curl

Overhead Press (Barbell)

Romanian Deadlift (Dumbbell)

Rear Delt Fly (Machine)

Standing Calf Raise

Hip Abductor (Machine)

Tricep Kickback

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