TRAINING PROGRAMS JULY 2017 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 Push Focus Monday 1. Squat movement* 3x8-12 RPT 2m 2. Flat DB bench press 3x8-12 RPT 2m 3. Seated cable row 4x8-10 Straight set 1m 4A. Leg extensions 3x10-12 Superset 0-30s 4A. BW glute bridges 3x10-12 0-30s 5A. Lat pulldowns** 3x10-12 Superset 0-30s 5B. DB floor press 3x10-12 0-30s *Optional: choose a variation different from the last 4 weeks of training. Front squats, back squats, leg press, goblet squats, etc. are fine. **Neutral grip if the handle is available. Workout B - Full Body Pull Focus Wednesday 1. Deadlift variation* 3x8-12 RPT 2m 2. Chest supported row** 3x8-12 RPT 2m 3. Incline DB press*** 4x8-10 Straight set 1m 4A. Leg curls 3x10-12 Superset 0-30s 4B. Forward DB lunges 3x5/side 0-30s 5A. Seated DB shoulder press 3x10-12 Superset 0-30s 5B. Rear DB lateral raises 3x10-12 0-30s *Choose a variation different from the last 4 weeks of training. Romanian deadlift, DB deadlifts, sumo deadlifts, are all fine.
** Any chest-supported row is fine. A machine is fine. You can also do a t-bar row that is chest-supported, or even DB rows on an incline bench (chest on the bench). *** A barbell is fine here, too. Workout C - Full Body Pump Friday 1a. Goblet Squat 5x10-12 Superset 0-30s 1b. Push-ups 5x5-15* 0-30s 2a. Hyperextensions ** 4x10-12 Superset 0-30s 2b. Bent over DB rows 4x10-12 0-30s 3a. Planks*** 3x45-60s Superset 0-30s 3b. DB lateral raises 3x12-15 0-30s 4a. Rope cable bicep curls 3x12-15 Superset 0-30s 4b. Rope cable tricep pushdown 3x12-15 0-30s *Get as many as you can within the rep range. Adjust position (feet elevated, or hands on a bench/wall) as needed based on your abilities. ** to make these harder, hold weight in your hands. *** elbows and toes on the floor. neutral spine, focus on squeezing your abs.
4 Day Training Program Semi-consecutive days with a preferred M/T-T/F Schedule Workout A1 - Lower Body Quad Focus Monday 1. Squat 4x8-10 RPT 2m 2. Lying leg curls** 3x8-10 Straight set 1m 3. Goblet squats 3x15 Straight set 1m 4A. Leg extensions*** 3x12-15 Superset 0-30s 4B. Cable chops (abs) 3x8/side 0-30s 5. Standing calf raises 4x15-20 Straight set 30s *Optional: choose a variation different from the last 4 weeks of training. Front squats, back squats, leg press, goblet squats, etc. are fine. ** Seated is fine, as well. *** If a machine is not available, substitute with reverse DB lunges at 3x5/side Workout B1 - Upper Body Chest/Shoulder Focus Tuesday 1. Flat DB bench press* 4x8-10 RPT 2m 2. Seated row (neutral grip)** 3x8-10 Straight set 1m 3. Seated DB shoulder press*** 3x8-10 Straight set 1m 4A. Incline press**** 3x8-10 Superset 0-30s 4B. Seated lateral DB raises 3x12-15 0-30s 5. Cable rope face pulls 4x12 Straight set 30s *You re free to use a barbell, but I highly discourage it if you have heavy enough dumbbells. **Any row is fine for a substitution. *** Barbells are fine here if they don t hurt your shoulders. Machine press is a good substitution too.
****DB s, smith machine, or barbells are fine, but I prefer barbells be your last option for safety purposes. - Workout A2 - Lower Body Hamstring/Glute Focus Thursday 0. BW glute bridges* 4x12-15 Activation 30s 1. Loaded hip thrust** 3x8-10 RPT 2m 2. DB Romanian deadlift 3x8-10 Straight set 1m 3. Forward DB lunge 3x5/side Straight set 1m 4a. Lying leg curls*** 3x12-15 Superset 0-30s 4b. 3-point planks (abs) 3x30-60s 0-30s 5. Single-leg glute bridges 2x AMRAP/side Straight set n/a *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. **Any variation is fine, but barbells and dumbbells work the best. You can also sub for a loaded glute bridge. ***seated is a fine option, too. AMRAP: as many reps as possible, meaning you will perform a single leg glute bridge for each leg until failure. Do one leg per side, and once you hit failure, do the other leg immediately. Repeat until you ve finished 2 sets. Workout B2 - Upper Body Back/Arms Focus Friday 1. Chin-up/Lat pulldown* 4x8-10 RPT 2m 2. Bent over barbell row** 3x8-10 Straight set 1m 3. Incline DB presses 3x8-10 Straight set 1m 4A. Seated low cable row*** 3x8-10 Superset 0-30s 4B. Seated rear DB lateral raises 3x12-15 0-30s 5A. Rope tricep pushdown 4x12-15 Superset 0-30s 5B. Rope biceps curl 4x12-15 0-30s *If you can do chin-ups, add weight. If you can only do body weight chin-ups, use assisted machine, or lat pulldown machine.
**DB rows and any other horizontal row are fine here. *** use an overhand grip (palms to the floor) and pull toward your belt buckle area