J.S. Strength Program

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

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Hammer Curl

Plank

Push Up

Hanging Leg Raise

Squat (Barbell)

Standing Calf Raise

Hip Thrust (Barbell)

Step-Up (Weighted)

Lying Leg Curl

Overhead Press (Barbell)

Dip (Bodyweight)

Tricep Extension (Dumbbell)

Pull-Up (Weighted)

Inverted Row

Deadlift (Barbell)

Pistol Squat

Abs Crunch (Weighted)

Sit Up

Wall Sit

0 reviews for J.S. Strength Program