Trad & Jacked

by JM

Program Description

Some old basic barbell, dumbell, calisthenics and weightlifting movements for that manly strength. Rules: Add 2 reps each week, but if it exceed the rep range, you can add 2-5kg.

Program Overview

Level

Intermediate, Novice

Goal

Bodybuilding, Powerbuilding, Powerlifting, Athletics

Equipment

Garage Gym

Program Length

10 weeks

Time Per Workout

100 minutes

Created

Apr 23, 2024 01:33

Last Edited

May 23, 2024 09:24

Day 3

Sprint

2 Sets

5 Reps

Jog

2 Sets

1.4 mins

2km Row

2 Sets

10 mins

Kettlebell Swing

1 Set

Kettlebell Swing

1 Set

Day 4

Squat (Low Bar)

1 Set

2 Sets

3 Reps

80%

90%

Leg Extension

1 Set

2 Sets

10-12 Reps

Sissy Squat

3 Sets

AMRAP

@9.5

Dip (Weighted)

1 Set

2 Sets

8 Reps

60%

80%

Bench Press (Barbell)

1 Set

5 Reps

85%

87%

Incline Chest Press (Machine)

3 Sets

10 Reps

Katana Extension

2 Sets

AMRAP

Day 1

Squat (Barbell)

1 Set

4 Sets

5 Reps

70%

80%

Front Squat (Barbell)

3 Sets

1 Set

8-10 Reps

Skull Crusher

3 Sets

12 Reps

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

6 Reps

60%

Hanging Leg Raise

3 Sets

10-15 Reps

Ring Push Up

3 Sets

12-20 Reps

Day 5

Deadlift (Barbell)

1 Set

3 Reps

80%

90%

95%

Barbell Row

1 Set

5-8 Reps

70%

80%

85%

Good Morning

1 Set

2 Sets

10-12 Reps

8-10 Reps

Incline Curl (Dumbbell)

3 Sets

8 Reps

Wide Grip Rear Pull-Up

3 Sets

10 Reps

Preacher Curl (Barbell)

2 Sets

12 Reps

Straight Leg Calf Raise

4 Sets

12 Reps

Day 6

Light Jog

1 Set

30 mins

Kettlebell Swing

3 Sets

12 Reps

Day 2

Romanian Deadlift (Barbell)

1 Set

3 Sets

8-10 Reps

6-8 Reps

60%

80%

Leg Curl

1 Set

12 Reps

10 Reps

@7.5

Chin-Up (Weighted)

4 Sets

8 Reps

High Pull

3 Sets

5 Reps

Bicep Curl (EZ Bar)

3 Sets

8-10 Reps

Rear Delt Row

3 Sets

12 Reps

@6.5

Reverse Bicep Curl (EZ Bar)

3 Sets

6-8 Reps

Straight Leg Calf Raise

1 Set

4 Sets

10 Reps