Jake’s Body and Stamina

**Jake's Body and Stamina** is a comprehensive 12-week program designed to enhance your strength and endurance through a balanced mix of resistance training and cardio. With a commitment of just 60 days a week, you'll engage in targeted workouts focusing on major muscle groups, including back, chest, legs, and core, ensuring a well-rounded approach to fitness. Each session combines compound movements and isolation exercises, paired with high-intensity interval training, to maximize calorie burn and build muscle. Get ready to transform your body and boost your stamina with this motivating and structured plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lat Pulldown (Neutral Grip)

Bent Over Row (Barbell)

Seated Row (Cable)

Hammer Curl

Face Pull

Stair Climber

Back & Biceps

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Incline Bench Press (Smith Machine)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Treadmill

Chest & Triceps

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge

Lying Leg Curl

Hanging Leg Raise

Russian Twist

Legs & Core

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Preacher Curl (Machine)

Overhead Tricep Extension (Cable)

Upper Body Hypertrophy

HIIT Cardio

Plank

Cable Crunch

Conditioning + Core

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