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J.S. Strength Program
by Jose S.
Program Description
The purpose of this program is to focus on the 4 main movements of bench press, barbell back squat, overhead press, and deadlifts while also incorporating calisthenic movements each day. While becoming stronger in these movements is very important, the body’s ability to move around unhindered throughout the day is also equally as vital. The first 3 days of the program will have the key focus being a mix of muscular endurance and muscular strength for each of the main movements while the final day will focus primarily on muscular strength to end the week with a powerful finish. Each of the main movements will be accompanied by four additional movements that follow an upper body/lower body alternating pattern to allow the body to heal from the previous day. Once an individual is able to complete a movement fully, they will increase the set weight until they are unable to fully complete the movement for that week. This program is aimed at individuals that enjoy a mix of calisthenic exercises while also involving movements that utilize heavy lifting o improve muscular power
Program Overview
Level
Novice
Goal
Bodyweight Fitness, Powerbuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Apr 15, 2024 04:02
Last Edited
May 07, 2024 10:49
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@7
3
Plank
2 Sets
1.5 mins
@9
4
Push Up
3 Sets
15 Reps
@7
5
Hanging Leg Raise
2 Sets
12 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Standing Calf Raise
3 Sets
15 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
5 Reps
@9.5
4
Step-Up (Weighted)
2 Sets
15 Reps
@6
5
Lying Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Dip (Bodyweight)
3 Sets
10 Reps
@6
3
Tricep Extension (Dumbbell)
2 Sets
14 Reps
@7
4
Pull-Up (Weighted)
3 Sets
10 Reps
@9
5
Inverted Row
3 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@9.5
2
Pistol Squat
3 Sets
12 Reps
@7
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@6.5
4
Sit Up
3 Sets
12 Reps
@8
5
Wall Sit
3 Sets
1 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@7
3
Plank
2 Sets
1.5 mins
@9
4
Push Up
3 Sets
15 Reps
@7
5
Hanging Leg Raise
2 Sets
12 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Standing Calf Raise
3 Sets
15 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
5 Reps
@9.5
4
Step-Up (Weighted)
2 Sets
15 Reps
@6
5
Lying Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Dip (Bodyweight)
3 Sets
10 Reps
@6
3
Tricep Extension (Dumbbell)
2 Sets
14 Reps
@7
4
Pull-Up (Weighted)
3 Sets
10 Reps
@9
5
Inverted Row
3 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@9.5
2
Pistol Squat
3 Sets
12 Reps
@7
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@6.5
4
Sit Up
3 Sets
12 Reps
@8
5
Wall Sit
3 Sets
1 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@7
3
Plank
2 Sets
1.5 mins
@9
4
Push Up
3 Sets
15 Reps
@7
5
Hanging Leg Raise
2 Sets
12 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Standing Calf Raise
3 Sets
15 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
5 Reps
@9.5
4
Step-Up (Weighted)
2 Sets
15 Reps
@6
5
Lying Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Dip (Bodyweight)
3 Sets
10 Reps
@6
3
Tricep Extension (Dumbbell)
2 Sets
14 Reps
@7
4
Pull-Up (Weighted)
3 Sets
10 Reps
@9
5
Inverted Row
3 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@9.5
2
Pistol Squat
3 Sets
12 Reps
@7
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@6.5
4
Sit Up
3 Sets
12 Reps
@8
5
Wall Sit
3 Sets
1 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@7
3
Plank
2 Sets
1.5 mins
@9
4
Push Up
3 Sets
15 Reps
@7
5
Hanging Leg Raise
2 Sets
12 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Standing Calf Raise
3 Sets
15 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
5 Reps
@9.5
4
Step-Up (Weighted)
2 Sets
15 Reps
@6
5
Lying Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Dip (Bodyweight)
3 Sets
10 Reps
@6
3
Tricep Extension (Dumbbell)
2 Sets
14 Reps
@7
4
Pull-Up (Weighted)
3 Sets
10 Reps
@9
5
Inverted Row
3 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@9.5
2
Pistol Squat
3 Sets
12 Reps
@7
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@6.5
4
Sit Up
3 Sets
12 Reps
@8
5
Wall Sit
3 Sets
1 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@7
3
Plank
2 Sets
1.5 mins
@9
4
Push Up
3 Sets
15 Reps
@7
5
Hanging Leg Raise
2 Sets
12 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Standing Calf Raise
3 Sets
15 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
5 Reps
@9.5
4
Step-Up (Weighted)
2 Sets
15 Reps
@6
5
Lying Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Dip (Bodyweight)
3 Sets
10 Reps
@6
3
Tricep Extension (Dumbbell)
2 Sets
14 Reps
@7
4
Pull-Up (Weighted)
3 Sets
10 Reps
@9
5
Inverted Row
3 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@9.5
2
Pistol Squat
3 Sets
12 Reps
@7
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@6.5
4
Sit Up
3 Sets
12 Reps
@8
5
Wall Sit
3 Sets
1 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@7
3
Plank
2 Sets
1.5 mins
@9
4
Push Up
3 Sets
15 Reps
@7
5
Hanging Leg Raise
2 Sets
12 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
@8
2
Standing Calf Raise
3 Sets
15 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
5 Reps
@9.5
4
Step-Up (Weighted)
2 Sets
15 Reps
@6
5
Lying Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Dip (Bodyweight)
3 Sets
10 Reps
@6
3
Tricep Extension (Dumbbell)
2 Sets
14 Reps
@7
4
Pull-Up (Weighted)
3 Sets
10 Reps
@9
5
Inverted Row
3 Sets
15 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
@9.5
2
Pistol Squat
3 Sets
12 Reps
@7
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@6.5
4
Sit Up
3 Sets
12 Reps
@8
5
Wall Sit
3 Sets
1 Reps
@7