Monday
STRENGTH
A. Leg Press
4 sets 6 reps
90 seconds rest---------------
B. Bent Over Barbell Row
4 sets 10 reps
60 seconds rest
---------------
C. Push Up
3 sets to mechanical failure
90 seconds rest
---------------
D. Barbell Hip Thrust
4 sets 8 reps
60 seconds rest
---------------
WOD+
Change Leg Press to Back squat.
Change Push up to Deficit Push Up.
Wednesday
STRENGTH & CONDITIONING
Superset4 sets
10 Bent Over Barbell Row
Push Up to mechanical failure
90 seconds rest
---------------
As fast as possible:20-15-10-15-20Cardio Calories (?)
Dumbbell Front Squat
FRIDAY
STRENGTH
A. Trap Bar Deadlift
4 sets 6 reps
90 seconds rest
---------------
B.Pull Up / Assisted Pull Up
3 sets to mechanical failure
90 seconds rest
---------------
C. Strict Press
4 sets 8 reps
60 seconds rest
---------------
D. Dumbbell Farmers Carry
4 sets of 40 metres
60 seconds rest
---------------
WOD+
Change trap bar to Barbell deadlift
SATURDAY & SUNDAY
WEEKEND WORKOUT
In 30 minutes find3 Rep Max Leg Press
3 Rep Max Dumbbell Chest Press
3 Rep Max Lat Pulldown**WOD+ **
Change to Back Squat, Bench Press + Weighted Pull Up
MONDAY
STRENGTH
A. Leg Press
4 sets 6 reps
90 seconds rest
---------------
B.Jumping Eccentric Pull Up
4 sets 6 reps
90 seconds rest
---------------
C. Dumbbell Arnold Press
4 sets 8 reps
60 seconds rest
---------------
D. Leg Curl Machine
4 sets 8 reps
60 seconds rest
---------------
WOD+
Change leg press to Back Squat
FAQ
To get the most out of the program, listen to the Personal Best Podcast each week to level up training, nutrition and recovery.
WARM UP
STRENGTH
For strength workouts, focus on releasing tight muscles, then "priming' underactive muscles.2 rounds30 Second Hang
30s Each side: Lizard with Rotation
30 seconds Ring/TRX Hold
30 seconds Arrested Superman
30 seconds Light DB Deadlift
WARM UP
CONDITIONING
For conditioning workouts, focus on slowly increasing intensity on your chosen cardio machine. Try to hit your intended workout intensity before the workout begins.3 rounds
(Increasing cardio intensity each round)1 minute - Cardio Machine(50/75/90% effort)
15 TRX Row
30 second Hollow Hold
What results can I expect?
If you follow this program to a tee, you will see an increase in strength, muscle and fitness, as well as a reduction in body fat.
Will this program Build Muscle?
Yep! Just make sure you are eating enough protein and calories. And prioritize Monday, Wednesday and Friday workouts.
Will I lose weight on this program?
Our aim for your weight loss is to burn fat and maintain (or build) muscle. To do this, follow the program, eat in a slight calorie deficit and make sure you are eating enough protein.
Not seeing any results? Try bumping your calories for a few weeks, focus on getting stronger, then moving into a calorie deficit thereafter.
What type of diet should I be eating with this program?
A high protein, balanced, whole food diet is the best approach with Jetts WOD. Because the workouts can be quite high intensity, we need to make sure we are eating enough good food for our body to recover and adapt.
When do the workouts get changed over?
Every Monday. To make sure you don't miss a workout, we have added the following Monday's workout to the weekly schedule.
What do I do if equipment is taken?
For strength workouts, simply move onto the next exercise then come back to the initial movement later. Or have a look at the other strength workout in the week and replace that movement with a similar movement pattern using a different piece of equipment. EG. If the leg press is taken, do a kettle bell squat instead.
What do I do if I can't perform a movement?
Try performing the movement with lighter weight or a reduce range of motion. If that's no good swap the movement for a similar movement pattern that you know you can do (EG. If you can't do a barbell bench press, do a machine press instead).
If all else fails, have a chat to a friendly Jetts team member for assistance.
What are "Cardio Calories"?
When you see Cardio Calories, it means we want you to accumulate that amount of calories (a measurement on the cardio screen) on the cardio machine of your choice. It could be the Rower, SkiErg, Air Bike, Spin bike, Treadmill, Elliptical or even the Stair Climber! The choice is yours!
We encourage using the self powered cardio machines (rower, ski and air bike), as it means you can transition quickly on and off the machine.
