TRAINING PROGRAMS THE RETREATER Created by JC Deen
Disclaimer The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of JCD FIT Inner Circle, you are agreeing to accept full responsibility for your actions. By beginning JCD FIT Inner Circle, you recognize that despite all precautions on the part of J C Deen LLC dba JCDFitness, there are risks of injury or illness that can occur because of your use of the aforementioned information, and you expressly assume such risks and waive, relinquish and release any claim that you may have against J C Deen LLC dba JCDFitness, or its respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of this program. Don t be dumb. Only exercise and follow dietary advice with extreme caution. I am not a doctor or nutritionist. I am an educated trainer and coach. You joined this group with an understanding you d be exercising and monitoring your diet, so let s get with it!
This training guide will provide you with all the information you need to get started training properly. If you have any questions after reading this, comment and bring it up in the group (or email me). Contents: 3-day program 4-day program Below you re going to see the training programs, notes for each, and how to choose the one that best suits you. If you have a busy schedule and can only squeeze in 3 days of training, use the 3-day program. If you have more time, and can commit to 4 days, we have that too. MAKE THE DECISION BASED ON YOUR SCHEDULE AND PREFERENCES. If you want to start with 3 days, and work into 4 days by week 3 or 4, be my guest and put my service to the test (Tie your napkin 'round your neck, Cherie and we'll provide the rest). Of course, I d like you to train more if possible, but if you can t, no worries. This ain t about perfection. One note on the supersets: if there s a movement you absolutely cannot do in tandem together, i.e. you re in a gym that is super crowded and everyone s hogging equipment OR the equipment you need is far apart (lat pulldowns upstairs and DB s downstairs), then do the movement in a Straight Set fashion, resting for 30 seconds between sets.
3 Day Training Program Nonconsecutive days with a preferred M/W/F Schedule - Full Body Training on all days Workout A - Full Body Monday 1. Squat movement* 3x8-12 Straight set 2m 2. Lying leg curls 3x12-15 Straight set 1m 3. Incline DB Bench press 3x8-12 Straight set 1m 4. Seated DB Lateral raises 3x12-15 Straight set 1m 5. Lat pulldown 3x8-12 Straight set 1m 6. Chest supported row 3x12-15 Straight set 1m *Optional: choose a variation different from the last 4 weeks of training. Front squats, back squats, leg press, goblet squats, etc. are fine. Workout B - Full Body Wednesday 1. Weighted Hyperextension* 3x8-12 Straight set 2m 2. Leg extensions 3x12-15 Straight set 1m 3. Seated cable row 3x8-12 Straight set 1m 4. Close grip lat pulldown** 3x12-15 Straight set 1m 5. Seated DB Shoulder press 3x8-12 Straight set 1m 6. Cable chest fly 3x12-15 Straight set 1m *Any other hip hinge movement is fine, but I d encourage to not do any deadlifts from the floor. RDL s, rack deads, and DB RDL s are fine. ** use a neutral grip handle if you have one
Workout C - Full Body Friday 1. Forward DB lunge 4x8-10/side Straight set 1m 2. DB Hip thrust or bridge 4x8-10 Straight set 1m 3. Flat DB Bench press 4x8-10 Straight set 1m 4. One-arm DB rows 4x8-10/side Straight set 1m 5. Rope face pulls 3x10-12 Straight set 1m 6a. DB Hammer curls 2x15-20 Super Set 1m 6b. DB kickbacks* 2x15-20/arm Super Set 1m *do one arm at a time for full reps, then switch.
4 Day Training Program Semi-consecutive days with a preferred M/T-T/F Schedule Workout A1 - Lower Body Quad Focus Monday 1. Squat movement* 3x8-12 Straight set 2m 2. DB hip thrusts 3x12-15 Straight set 1m 3. Single leg press 3x8-10/side Straight set 1m 4. Weighted hyperextensions 2x8-10 Straight set 1m 5. Seated calf raise 3x12-15 Straight set 1m 6. Bicycle crunches 3x30s Straight set 1m *Optional: choose a variation different from the last 4 weeks of training. Front squats, back squats, leg press, goblet squats, etc. are fine. Workout B1 - Upper Body Chest/Shoulder Focus Tuesday 1. Incline DB bench press* 3x8-12 Straight set 1m 2. Neutral grip lat pulldown** 3x8-12 Straight set 1m 3. Flat DB press*** 3x8-10 Straight set 1m 4. Bent over DB row**** 3x8-10 Straight set 1m 5. Cable rope face pulls 4x12 Straight set 1m 6. Tricep pushdown (cable) 3x12-15 Straight set 1m *You re free to use a barbell, but I highly discourage it if you have heavy enough dumbbells. **do body weight chin/pull ups if you can do them in this rep range. *** Barbells are fine here if they don t hurt your shoulders. Machine press is a good substitution too. **** any row sub is fine here, but be mindful of form.
- Workout A2 - Lower Body Hamstring/Glute Focus Thursday 0. BW glute bridges* 4x12-15 Activation 30s 1. Lying Leg curls** 3x6-8 Straight set 1m 2. DB Romanian deadlift 3x8-10 Straight set 1m 3. Goblet squats 3x10-12 Straight set 1m 4. Single-leg hip thrusts*** 3x8/side Straight set 1m 5. Captains chair leg raises 3x5-10 Straight set 1m 6. Standing single calf raise 3x12-15/side Straight set 1m *this is an activation exercise. After you ve warmed up, I want you starting with this movement so you can get your glutes and hamstrings warm and activated before going into the primary movement. **I want these to be heavy, but don t go to failure. (stay one rep shy of failure here). Seated is fine for variation. *** back/shoulders on a bench. full range of motion. Squeeze for 1 second at the top. Workout B2 - Upper Body Back/Arms Focus Friday 1. Chin-up/Lat pulldown* 3x8-10 Straight set 1m 2. Seated Cable row with rope** 3x8-10 Straight set 1m 3. Decline DB presses*** 3x8-10 Straight set 1m 4. DB upright rows 3x8-10 Straight set 1m 5A. DB hammer curls 2x12-15 Super Set 1m 5B. DB tricep extensions 2x12-15 Super Set 1m 6. Rope face pulls 3x12 Straight set 1m *If you can do chin-ups, add weight. If you can only do body weight chin-ups, use assisted machine, or lat pulldown machine. note: change the grip variation from last 4 weeks. **Use a rope handle if possible, and pull to your sternum (right below chest, right above abs) // focus on squeezing the shoulder blades together. *** If you don t have a decline bench, flat is fine. Barbells are fine if they don t hurt your shoulders.