Full Body (Prioritization)

Hello,

My name is Jett Smiley, and I have been researching hypertrophy for approximately three years. I am dedicated to providing individuals with accurate and practical information.

The primary objective of this program is to educate individuals on the fundamentals of a prioritization program, specifically focusing on developing a masculine frame/physique. Additionally, to enhance cardiovascular endurance and flexibility. This program is not intended for individuals seeking to achieve the muscular proportions of professional bodybuilders.

The program’s purpose is to maximize muscle mass development through scientifically proven training principles and structured progression. Each aspect of the training split is meticulously designed based on analytical research on hypertrophy, motor unit recruitment, fatigue management, and progressive overload. This ensures that each session yields measurable results rather than random effort. The training is organized to optimize stimulus while maintaining recovery, enabling consistent performance improvement over time.

A key emphasis of the program is enhancing motor unit recruitment, as high-threshold motor units are responsible for generating the most force and possess the highest potential for growth. Exercises are executed with controlled execution, high intent, and proximity to muscular failure to activate these fibers effectively. Order of exercises is completely individual dependent, as one’s strong points may not be another’s, I’d advise you to reorder exercises to your liking. Additional exercises or sets may be incorporated to increase volume for muscle prioritization, addressing specific weaknesses, and other goals.

Ultimately, the program’s objective is to integrate intelligent programming, disciplined intensity, and strategic equipment utilization to create a system that consistently drives muscle and strength development with maximum efficiency and long-term sustainability.

Recommended tips:
Rest time: 3+ minutes
Equipment: Cuffs, straps, seatbelt, mouthguard, daisy chain, bluetooth handle, music, unilateral sets, cluster sets

Additional information:
The amount of days in the week of which you train is entirely up to you, just ensure one day+ of rest after each session. Although, 1 day on-1 day off training is greatly recommended for maximum growth.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Lateral Raise (Cable)

Cable Crunch

Seated Front Raise

Incline Bench Press (Smith Machine)

Reverse Pec Deck

Neck Curl

Bicep Curl (Dumbbell)

Preacher Reverse Curl (Cable)

Leg Extension

Tricep Pushdown (Cable)

Frontal Plane Pulldown (Cable)

Chest Supported Row (Machine)

Kelso Shrug (Chest Supported)

Scapular Protraction (Smith Machine)

Bench Press (Smith Machine)

Stiff Leg Deadlift (Dumbbell)

Calf Raise (Leg Press)

Hip Adductor (Machine)

Stretching

Treadmill

Full Body

0 reviews for Full Body (Prioritization)